The calendar may say “back to school” for the kids and grandkids, but the heat of summer continues. So this month’s recipe features loads of fresh raw veggies, along with lean protein and delicious umami flavors.
Brightly-colored veggies make up the core of a prostate-healthy, heart-healthy diet. But if you put your meatballs on the usual white-flour sub roll…..it’s easy to forget about the veggies, or relegate them to a side dish. Using crisp lettuce leaves as a wrap instead, and adding sliced red peppers, cucumbers, and/or shredded carrots makes this a veggies-forward meal.
As for protein, you may be wondering if turkey is a good choice. PCF-funded researchers Dr. June Chan and Dr. Stacey Kenfield offer practical nutrition guidance for patients diagnosed with prostate cancer. Skinless poultry is an option, along with plant-based proteins such as nuts and beans. (Watch this video to learn more.) At PCF, we encourage variety and moderation. So, for example, if you’re planning to make these meatballs for dinner, opt for a bean salad at lunch. (Of course, if your doctor has advised that you avoid animal protein, or if you prefer to eat an exclusively plant-based diet, please enjoy one of our plant-based recipe suggestions!)
Prep time: 25 minutes
Cook time: 10 minutes
Serves: 3-4
Meatballs
- 1 lb lean ground turkey
- 1/3 cup finely chopped fresh cilantro leaves
- 1/4 cup finely chopped scallions, white and green parts
- 1 serrano chile, seeded and chopped
- 1 Tbsp finely chopped peeled fresh ginger
- 3 garlic cloves, grated or minced
- Finely grated zest of 1 lime
- 2 tsp fresh lime juice
- 2 tsp soy sauce or tamari
- 1 tsp fish sauce
- ½ tsp kosher salt
Dipping sauce:
- 3 Tbsp rice vinegar
- 2 Tbsp soy sauce or tamari
- 1 Tbsp Sriracha or other hot sauce
- 2 tsp toasted sesame oil
- 1 tsp light brown sugar
To serve:
- Whole lettuce leaves, washed and patted dry (try butter or green leaf lettuce)
- Finely sliced red bell pepper
- Shredded carrots
- Julienned English cucumber
- Rice vermicelli/rice stick noodles, cooked per package directions (optional)
Directions:
- Prepare the lettuce leaves, chop additional vegetables, and cook rice noodles (if using) for serving. Arrange lettuce leaves and vegetables on a platter.
- In a large bowl, gently combine all meatball ingredients. Roll into 1-inch balls.
- Heat the broiler; set the rack at least 4 inches from the heat source. Place meatballs on rimmed baking sheets, in a single layer, at least 1 inch apart to allow them to brown.
- Broil 8-10 minutes, turning occasionally, until they are golden all over and just cooked through.
- Meanwhile, whisk the dipping sauce ingredients in a small bowl.
- To serve, allow diners to assemble wraps with lettuce leaves, meatballs, chopped vegetables, and rice noodles. Pass the dipping sauce.
Adapted from Melissa Clark, Dinner: Changing the Game.