Tropical Meatballs

Tropical Meatballs

Meatballs, they’re good any time of year, slowly cooked in the oven in a rich tomato sauce.


  • 1 lb Ground Turkey
  • 1 Egg
  • 1/4 cup Whole Wheat Bread Crumbs
  • 1 tsp minced Ginger
  • 1 tsp minced Garlic
  • 8 oz can of Crushed Pineapple (drain & reserve juice)
  • 1/4 cup finely chopped Scallions (Green Onions)
  • 1/4 cup diced Red Pepper
  • 1/4 cup diced Green Pepper
  • 1/4 cup roughly chopped onions
  • 1 tbsp dried Chili Flakes (spicy!)
  • 2 tbsp Soya Sauce
  • 1 tbsp brown sugar (Splenda┬ápreferred!)
  • 1 cup Chicken Broth (low sodium)
  • 1/3 cup ketchup
  • 3 tbsp Rice Wine Vinegar
  • Salt & Pepper to taste
  • Cornstarch (optional – see #6 below)


Preheat oven to 350┬░.

  1. Combine turkey, ginger, garlic, egg, bread crumbs, chili flakes, 3 – 4 tablespoons of the pineapple juice, scallions and a dash of salt and pepper in a large bowl. Mix well, cover and place in fridge for at least 1 hour.
  2. Spray baking sheet with Pam.
  3. Remove meatball mixture from fridge and form a bunch of 1″ – 1.5″ meatballs, place on baking sheet. Bake for 15 minutes, rotating at halfway point (just trying to lightly cook the outside).
  4. Combine remaining ingredients in a bowl, mix well, and cover meatballs.
  5. Continue to cook for an additional 45 minutes.
  6. If the sauce hasn’t thickened to your liking, remove the meatballs and put the sauce on a stove top burner over medium-high heat. Mix 1 tbsp cornstarch with 1/4 cup cold water and add to the sauce, stirring vigorously. This should thicken it up.
  7. Serve over brown (or white) rice.
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