I decided to come up with a fun appetizer recipe for the Super Bowl on Sunday. This recipe is inspired by that chili-sauce-and-grape-jelly-meatballs recipe. You might know the recipe I'm talking about (example here). An unusual combination of ingredients, but totally delicious. And totally not low-FODMAP or very healthy. Luckily I came up with this recipe that is low-FODMAP, a lot healthier, and just as delicious.
For the meatballs, I use lean ground turkey to reduce the fat and cooked quinoa instead of breadcrumbs.
Learn more about how healthy quinoa is at the Cooking Detective:
An egg is a great binder for these meatballs, but if you are allergic to eggs, a Chia Egg Replacer works just as well. The meatballs are then baked and ready for some sauce.
This sauce is tangy, but sweet. I add a little flavor with some Worcestershire sauce, which is considered low-FODMAP by the Monash App. Since Worcestershire sauce does usually contain a little onion and garlic, feel free to use soy or tamari sauce instead if you are really sensitive. I add a little cornstarch to the sauce to help thicken it up and adhere to the meatballs. (FYI - this sauce is also great with lit'l smokies too!)
Finally, serve them up with some fancy toothpicks and you are set for a party or the big game!
Turkey Quinoa Cocktail Meatballs
Low-FODMAP, Gluten-Free, Egg-Free Option
makes about 40 meatballs
1 lb. lean ground turkey
1 cup cooked and cooled quinoa
1 egg or 1 Chia Egg
1/2 cup finely chopped scallions, greens parts only (about 1/2 bunch)
1/2 teaspoon kosher salt
1/4 teaspoon ground black pepper
1/3 cup packed dark brown sugar
1 teaspoon cornstarch
1 cup 100% tomato sauce or strained tomatoes, unsalted (such as Pomi)
1/4 cup rice vinegar
1 tablespoon gluten-free Worcestershire sauce or soy or tamari sauce (see my discussion above)
1/2 teaspoon kosher salt (or to taste)
- Heat oven to 400 degrees F. Line a large, rimmed baking sheet with foil and spray lightly with cooking spray.
- In a large bowl, thoroughly combine the ground turkey, quinoa, egg (or chia egg), scallions, ½ teaspoon salt and pepper. Roll into 1” meatballs and place on prepared baking sheet. Bake meatballs for 20 minutes or until no longer pink in the middle.
- While meatballs are baking, stir together the brown sugar and cornstarch in a large, deep skillet. Stir in the tomato sauce, vinegar, Worcestershire sauce (or soy or tamari) and 1/2 teaspoon salt (or to taste). Bring to a light boil over medium-high heat. Reduce heat and simmer until slightly thickened.
- Add baked meatballs and stir to coat. Serve.