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Course: main course
Total time: under 1 hour
Skill level: Moderate
Cost: Moderate
Yield: Serves 4
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Ingredients

  • 1 slice white bread, crusts removed, cut into small cubes
  • 2 tbsp (25 mL) milk
  • 1 egg white, lightly beaten
  • 1 lb (500 g) ground turkey
  • 1 tbsp (15 mL) ketchup
  • 1 tsp (5 mL) brown mustard
  • Salt and freshly ground black pepper to taste
  • 2 tbsp (25 mL) vegetable oil
  • 1 onion, finely chopped
  • 2 tbsp (25 mL) all-purpose flour
  • 2 tbsp (25 mL) chili powder
  • 1 tbsp (15 mL) ground cumin
  • 1 tsp (5 mL) dried oregano
  • 2 cups (500 mL) chicken broth
  • 1 cup (250 mL) canned crushed tomatoes
  • 1 can (14 to 19 oz/398 to 540 mL) red kidney beans, drained and rinsed

Directions

Using your hands, combine bread and milk until bread is moistened. Mix in egg white, turkey, ketchup, mustard, salt and pepper until thoroughly combined. Form into 24 small meatballs. In a large skillet, heat oil over medium-high heat. Cook meatballs until evenly browned. When almost done, add onion and sauté until tender. Add flour, chili powder, cumin and oregano; sauté for 1 minute. Add broth and tomatoes; reduce heat and simmer for 10 minutes, until meatballs are cooked through. Add beans and heat through.

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Nutritional Information

Nutrients per serving

Nutritional information is based on 1/8 teaspoon added salt per serving.

389kcal (19%)
105mg (11%)
49mg (82%)
81mcg RAE (3%)
925mg
81mg
32g
5g
3g
24g
94mg (31%)
769mg (32%)
4g (19%)
20g (31%)
5mg (29%)