UMC Nutrition

Autumn Bollinger, Registered Dietitian for UMC, cooks up some tasty Turkey Meatballs, along with Buffalo Cauliflower Bites with Fat-free Ranch Dip.

Turkey Meatballs

Ingredients:

·         93% Lean Ground Turkey

·         1/4 cup Quick Oats

·         1/4 cup Parmesan Cheese

·         1/4 cup Parsley

·         1 egg white

·         1 tsp Garlic Powder

·         Ground Pepper to taste

·         1 (24oz) jar of No Salt Added Marinara Sauce

Directions:

1.       Combine all ingredients (EXCEPT marinara) together in a mixing bowl

2.       Form turkey mixture into small bite-size meatballs

3.       Pour ½ of the marinara into the bottom of the crockpot, add meatballs, and then cover meatballs with the remaining marinara sauce.

4.       Cook on low for 6-8 hours or high for 4-6 hours

5.       Enjoy!


Buffalo Cauliflower Bites with Fat-free Ranch Dip

Ingredients:

·         1 head of Cauliflower

·         1 cup 1% Milk

·         3/4 cup Whole Wheat Flour

·         1 tablespoon Garlic Powder

·         1/2 tsp. Cayenne Pepper

·         1/2 tsp. Black Pepper

·         1/2 cup Buffalo Sauce/ Hot Sauce

Directions:

1.       Preheat oven to 450°

2.       Chop cauliflower into bite-size pieces

3.       In a small bowl, mix together milk, flour, garlic, cayenne, and black pepper for the batter

4.       Coat cauliflower bites in batter mixture well and place on a lightly greased baking sheet

5.       Bake cauliflower for ~20-25 minutes or until browning

6.       Remove Cauliflower from oven, toss in buffalo cause until well coated, and return to baking sheet. Cook for another ~10-15 minutes or until crispy

7.       Enjoy with Fat-free ranch dip!

Dip:

Ingredients:

·         1 cup Plain Non-Fat Greek Yogurt

·         ½ tsp Onion Powder

·         ½ tsp Dill

·         ½ tsp Garlic Powder

·         ½ tsp Parsley

·         ½ tsp dried chives

·         OR… Mix yogurt with ¼ packet of Ranch Dressing Mix

Directions:

1.       Mix all ingredients, chill before serving, and enjoy!

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