Skillet Turkey Meatballs and Lemon Brown Rice

Ingredients

• 2 slices whole wheat sandwich bread, torn into 1-inch pieces
• 1 ¼ pounds ground turkey
• 6 scallions, white and green parts separated and sliced thin
• 1 large egg
• 3 tablespoons chopped fresh parsley
• 1 tablespoons grated lemon zest plus 2 tablespoons juice
• 2 tablespoons olive oil
• 1 ½ cups brown (or wild) rice
• 1/2 cup water
• 3 garlic cloves, minced
• 3 ¼ cups, low sodium, chicken broth
• 1 ounce Parmesan cheese, grated (1/2 cup)
• Salt-free seasoning

Instructions:

1. Make breadcrumbs and place them in a large bowl. Combine with turkey, 2 tablespoons of scallion greens, egg, 2 tablespoons of parsley, 1 1/2 teaspoons of lemon zest, and ½ teaspoon of salt-free seasoning. Shape the mixture into 20 portions and roll into meatballs. Arrange them on a plate and refrigerate for 15 minutes.
2. In a skillet, add olive oil and heat until oil is warm (reduce heat before placing meatballs). Place meatballs in the skillet, turning occasionally, until they are browned on all sides. Once meatballs are browned, remove meatballs from skillet and transfer to a separate dish. Drain fat from the pan and return to heat.
3. Once drained, return to heat and add water and rice. Cook rice for about 5 minutes, making sure you stir while cooking. 
4. Add scallions, garlic, and 1/2 teaspoon of salt free seasoning. Allow to simmer for about 2 minutes, then add broth, lemon juice, and remaining lemon zest.
5. Bring the skillet to a boil and add meatballs. Cover and reduce to low, continuing to cook until rice is soft, and meatballs are cooked through. Add a light sprinkle of parmesan if desired and remove from heat. Serve and enjoy!

Nutrition:

• Servings per Recipe: 4
• Serving size: 1
• Calories: 363; Total Fat: 15g, Saturated Fat: 4g, Trans Fat: 0g, Sodium: 621mg, Total Carbohydrate: 36g, Dietary Fiber: 4g, Sugars: 2g, Protein: 24g