Of which 1.4 g sugars and 1.8 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Lean protein (poultry) · Vitamin B6 (poultry) · Iron (spinach)
Allergens gluten, egg
Turkey and spinach meatballs
Light meatballs with iron and protein, ready for the week's packed lunches.
Ingredients
- 300 g (10½ oz) ground turkey
- 60 g (2 oz) fresh spinach, chopped
- 1 egg (50 g / 1¾ oz)
- 3 tbsp oat flour (30 g / 1 oz)
- 1 tsp ground turmeric (3 g)
- 1 tsp nutmeg (2 g)
- 2 cloves garlic, minced (6 g)
- salt and pepper, to taste
Method
- Mix all the ingredients in a large bowl until evenly combined.
- With damp hands, shape into meatballs of about 30 g each.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
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