Italian Turkey Meatballs

Ingredients:
1 lb lean ground turkey
1/2 cup dry breadcrumbs
3 cloves garlic, minced
1 egg, beaten
1/4 cup onion, finely chopped
1/4 cup parsley, chopped
1/2 teaspoon oregano
1/2 teaspoon salt
1/2 teaspoon pepper

Preparation:
1. Mix all the ingredients together and shape into 30 meatballs.
2. Lightly spray a nonstick baking dish with vegetable oil.
3. Cook the meatballs for about 20-30 mins at 350 degrees ( I slipped mine half way thru)

Servings: 6--- {5 meatballs is only 166 calories}

We made meatballs subs with ours

Homemade Bechamel ( low calorie/low sodium)

White Sauce
I kept all ingredients to generic brands since not everyone has the same G stores as I do:
1 tbsp unsalted butter ( you can sub for a healthier butter)
1 1/4 cups skim milk
3/4 cups low sodium parmesan cheese ( Kraft or Organic Valley makes this)
Dash of Nutmeg
Dash of Pepper
1/8 cups ( 2 tbsp) of All purpose flour ( you can sub for a glut free flour)
2 sauce pans
whisk
measuring tools

In one of your sauce pans add your milk and nutmeg and bring to a med heat

in your other sauce pan on low heat add your butter, as it starts to melt add your flour in and make a roux. DO NOT BURN IT. If it turns brown toss out and start again. It is very important to keep it white and get it all mixed together quickly.

Once your roux is made add in your milk whisking it all together and slowly add in your cheese & pepper. Keep whisking till your cheese is melted in and then serve. 

** If you want a thinner sauce only add one tbsp of flour.

roughly makes 2 cups ( same as a regular sauce jar)  serving 6  1/4 cup per serving
cals 104
carb 5
fat 6
protein 7
sodium 36