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Dinnertime Recipes

Meatball Stew

Summary

Perfect for a Sunday night supper on a cool evening, this turkey-meatball stew with garbanzo beans, tomatoes and bell peppers, will satisfy the most demanding appetites.

What You Need

  • 4 cups Kellogg's Corn FlakesĀ® cereal (crushed to 2 cups)
  • 2 egg whites
  • 1/4 cup low sodium tomato sauce
  • 1 teaspoon ground cumin
  • 1 pound lean ground turkey
  • 1 cup onion slices
  • 1/2 cup chopped green bell pepper
  • 2 cans (14 1/2 oz. each) low sodium whole tomatoes
  • 1 can (15 oz.) garbanzo beans, drained
  • 3 tablespoons chopped cilantro
  • 1 1/2 cups water
  • 1 tablespoon flour

Instructions

  1. COMBINE KELLOGG'S CORN FLAKES cereal, egg whites, tomato sauce and cumin in a large mixing bowl. Beat well.
  2. ADD turkey. Mix until combined.
  3. PORTION and shape into approximately 18 meatballs using rounded tablespoon.
  4. COAT 4-quart saucepan with cooking spray and brown meatballs over low heat.
  5. ADD onion slices, green pepper, tomatoes, beans, cilantro and water.
  6. COVER and simmer 25 minutes or until done (160 degrees F) over low heat, stirring occasionally.
  7. REMOVE 1/3 cup hot liquid from meatball mixture.
  8. ADD flour mixing constantly, until smooth. Stir into meatball mixture.
  9. CONTINUE cooking 5 minutes longer, stirring frequently, or until mixture thickens.
  10. SERVE hot.
Variation

Add a dollup of low-fat sour cream to add a cool, creamy texture without adding a lot of calories!

Cooking time (duration)

Prep Time: 20 min Cook Time: 30 min

Number of servings (yield)

6

Category

Dinnertime

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