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Ingredient List
For the Dish:
  • 1 cup cooked cracked wheat
  • 1 pound extra lean (9% fat) ground beef
  • ½ pound lean ground turkey, sausage, or pork
  • 1 (8-ounce) can tomato sauce
  • 2 beaten eggs
  • ½ teaspoon black pepper
  • 1 ¼ cups packed bread crumbs (whole wheat)
  • 2 teaspoons dried minced onion
For the Glaze:
  • ½ cup ketchup
  • 3 tablespoons molasses or brown sugar
  • 1 teaspoon prepared mustard
Instructions
For the Meal

  • To cook wheat, add ⅓ cup cracked wheat to ⅔ cup water and bring to a boil. Cover and simmer 12 to 15 minutes. Remove pan from heat; let stand covered 5 minutes.

  • Combine all ingredients; mix well. Shape into 1 ½-inch balls or shape in 9 x 9 x 2-inch baking pan. Spread glaze over top

  • Preheat oven to 325°F. Bake meatballs 30 to 35 minutes. Bake meat loaf at 350°F 40 to 45 minutes, or until done.

  • Nutrition information per meatball, using extra lean (9% fat) ground beef, lean ground turkey (8% fat) and low sodium tomato sauce: 63 cal, 2 g fat, 21 mg chol, 91 mg sodium, 6 g carbo, .4 g fiber, 5 g pro, 5 mcg folate.

  • For more delicious dinner ideas, check out our dinner page!

Instructions
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