Skinny Greek-Style Meatballs over Whole Wheat Couscous
Wonderful, flavorful, Greek-style turkey meatballs… A delicious change from Italian meatballs over spaghetti! Adding fat-free feta cheese, scallions and oregano help create the lovely Greek flavors. These skinny meatballs are baked first then topped with a jar of pasta sauce that’s a bit doctored up. Its fiber-rich since served over whole wheat couscous. Each serving, including couscous, has 312 calories and 3 grams of fat.
Helpful Tips About this Recipe
Makes 6 servings (each serving, ½ cup couscous, 4 meatballs, about ⅓ cup sauce, and 1 tablespoon feta cheese)
Healthy Benefits
Whole wheat couscous (tiny pasta) is loaded with fiber. In fact, 1 cup cooked of whole wheat couscous has 7 grams of fiber. Whole wheat couscous derives from the whole grains of durum flour.
Shopping Tips
Most supermarkets sell whole wheat couscous. You’ll find it usually in the rice aisle. I bought mine at Trader Joe’s. Fat-free feta cheese is sold in most supermarkets. It’s usually displayed in the cheese aisle or gourmet cheese section. I found it at Trader Joe’s.
WW Freestyle SmartPoints 7-Blue
WW SmartPoints 8-Green
WW POINTS PLUS 7 Â
Healthy Benefits
Whole wheat couscous (tiny pasta) is loaded with fiber. In fact, 1 cup cooked of whole wheat couscous has 7 grams of fiber. Whole wheat couscous derives from the whole grains of durum flour.
Shopping Tips
Most supermarkets sell whole wheat couscous. You’ll find it usually in the rice aisle. I bought mine at Trader Joe’s. Fat-free feta cheese is sold in most supermarkets. It’s usually displayed in the cheese aisle or gourmet cheese section. I found it at Trader Joe’s.
WW Freestyle SmartPoints 7-Blue
WW SmartPoints 8-Green
WW POINTS PLUS 7 Â
| SKINNY FACTS: for 1 serving (4 meatballs, ½ cup couscous, ⅓ cup sauce, and 1 T feta cheese) 312 calories, 3g fat, 0g sat. fat, 0mg chol, 30g protein, 41g carbs, 7g fiber, 599mg sodium, 12g sugar |
| FACTS: for Freestyle SmartPoints 215 calories, 0g sat. fat, 10g protein, 12g sugar |
Skinny Greek-Style Meatballs over Whole Wheat Couscous
Ingredients
- 1½ slices multigrain or whole wheat bread (for bread crumbs) or ¾ cup bread crumbs, I used Milton’s Multi-Grain bread
- ¼ cup fat-free milk
- ¼ cup fat-free feta cheese, crumbled, see shopping tips
- ½ cup scallions, minced
- ½ teaspoons salt
- 2 teaspoons dried oregano
- 1 egg, lightly beaten, I like using Egg-Land’s Best eggs
- 1 pound 99% fat-free ground turkey breast
- Cooking spray
- 1 tablespoon garlic, minced
- ¼ teaspoon red pepper flakes
- 1 (24 oz.) jar pasta sauce, I like using Prego’s Traditional Pasta, Prego’s Roasted Garlic & Herb or use your favorite
- Fresh ground black pepper, to taste
- 1 cup whole wheat couscous, see shopping tips
- 1 cup water
Ingredients for Topping:
- 6 tablespoons fat-free feta cheese
Instructions
- Preheat oven to 425 degrees. Line a baking sheet with foil and coat with cooking spray.
- To make bread crumbs: Toast 1½ slices of bread. Keep the crust on, add to blender or food processor and pulse into crumbs. Or, use ¾ cup store-bought bread crumbs.
- In a large bowl, add bread crumbs, milk, feta cheese, scallions, salt, oregano, and egg. Mix well. Stir in ground turkey and mix well. Shape mixture into balls using 1 rounded tablespoon of turkey mixture. Place on baking sheet. You should have 24 meatballs. Bake in oven for 15 minutes until browned and cooked through.
- To make the sauce while the meatballs are baking: Coat a medium-size pot with cooking spray. Add garlic and red pepper flakes and sauté for 1 minute. Sir in pasta sauce and heat. When meatballs are ready, carefully add them to pasta sauce. Simmer for 5 minutes.
- To make couscous: In a small saucepan, bring 1 cup of water to a boil. Remove from heat and stir in 1 cup couscous. Cover and let sit 5 minutes until all water is absorbed.
- To Serve: Spoon in each bowl or plate ½ cup couscous. Top couscous with 4 meatballs and about ⅓ cup sauce. Sprinkle the top of each serving with 1 tablespoon feta cheese.
- This dish freezes great. Pack in individual serving containers. Place couscous on the bottom. Top with meatballs, sauce, and feta cheese.
Nutrition
Serving: 1servingCalories: 312kcalCarbohydrates: 41gProtein: 30gFat: 3gSodium: 599mgFiber: 7gSugar: 12gBlue Smart Points: 7Green Smart Points: 8Plus Points: 7
Tried this recipe?Let me know how it was!
How many freestyle points are in a serving?
Thanks!
Kirsten, this recipe has 7 Weight Watchers Freestyle SmartPoints.
All the best,
Nancy