1 large egg
1 cup soft whole-grain bread crumbs
1 garlic clove, minced
1 tsp salt
1/4 tsp freshly ground black pepper
1 1/2 lbs lean ground beef (or turkey)
2 tsp olive or canola oil
1 large green bell pepper
1 large red bell pepper (or another green one)
1 cup low-fat chicken broth
1/2 cup Splenda granulated
3 tbsp cornstarch
1/2 cup cider vinegar
3 tbsp reduced-sodium soy sauce
6 cups hot cooked brown rice for serving
Drain the pineapple and save 1/2 cup of the juice; set both aside.
In a mixing bowl, combine the egg, bread crumbs, garlic, salt and black pepper. Crumble the meat over the mixture and mix together well. Shape into approximately 40 meatballs.
In a nonstick skillet, heat the oil, add meatballs and brown on all sides; drain.
Cut bell peppers into chunks; add the broth, peppers, and the pineapple to the meatballs. Bring the mixture to a boil; reduce heat and simmer, uncovered, for about 7 minutes.
While the meatball mixture cooks, combine the Splenda and cornstarch in a bowl. Stir in the vinegar, soy sauce and the saved pineapple juice until smooth. Add to the meatball mixture. Bring to a boil; cook while stirring for a couple of minutes or until thickened.
Serve over the hot cooked rice.
Per serving of 3/4 cup meatball mixture over 3/4 cup rice = Approximately 456 calories, 66 g carbs, 2 g fiber, and 23 g protein
Diabetic exchanges: 3 lean meat, 2 1/2 starch, 1 1/2 vegetable, 1 fat
Note: This is a file photo showing white rice. Diabetics should use brown (whole-grain) rice.