Chapter 17 Planning Healthy Meals 435 Copyright Goodheart-Willcox Co., Inc. RECIPE FILE Meatballs 4 SERVINGS Ingredients • 1¾ T. egg (about ½ an egg), lightly beaten • ¼ c. plain bread crumbs • ¼ c. green onions, minced • 1 clove garlic, minced • 1 T. fresh parsley leaves, chopped • 1½ T. Parmesan cheese, grated • ¼ t. pepper • 1 pinch each: garlic powder, onion powder, smoked paprika, pepper, dried oregano, and dried thyme • 8 oz. ground turkey Directions 1. Place all the ingredients, except turkey, in a large mixing bowl. Mix together just until combined. 2. Add turkey and mix until ingredients are blended into the turkey uniformly. 3. Form meatballs by rolling meat mixture into 1 tablespoon-size balls. 4. Place meatballs on a nonstick, foil-lined baking pan. (Hint: If your hands are slightly damp, the meatballs will roll more easily without sticking.) 5. Bake at 350°F (177°C) until meatballs reach 165°F (74°C), about 20 minutes. Turn meatballs once during cooking. 6. Serve with marinara sauce and whole-grain pasta, or sliced in a sandwich. PER SERVING: 154 CALORIES, 15 G PROTEIN, 6 G CARBOHYDRATE, 6 G FAT, 0.5 G FIBER, 128 MG SODIUM. CASE STUDY Latrell’s Lunch Makeover Jada was on the phone with her brother Latrell one day. Latrell had recently moved into his own apartment closer to his new job in the city. He is trying to save money on food by packing his own lunch for work. He complains to Jada that he often runs out of time in the morning and is unable to make a lunch. He also states that he is bored with his lunches, and feels sluggish and tired most days. Jada asks what he usually packs for lunch. Latrell says, “I pack the same lunch every day—a bag of potato chips, can of soda, and bologna and may- onnaise on white bread.” Jada starts laughing and says, “No wonder you don’t feel well! Your lunch needs a makeover.” Case Review 1. How could Latrell resolve the time crunch in the morning when making his lunch? 2. What do you think Jada means when she says Latrell’s lunch needs a makeover? 3. What resources might be useful for Latrell as he plans his lunch?