Turkey Meatballs PF 😇

 

Turkey Meatballs

Why Is This Is Healthy?

Lean ground turkey is naturally low in fat and high in protein, making these meatballs light, pancreas-friendly, and easy to digest. Baked instead of fried, they deliver flavor without extra calories.

Prep: 10 min   |   Cook: 20 min   |   Servings: 4

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Ingredients: 1 lb lean ground turkey (93% or leaner) 1 egg (or 1 tbsp Greek yogurt if avoiding eggs) 1/3 cup gluten-free breadcrumbs OR 2 tbsp almond flour 1 tbsp finely chopped onion or onion powder 1 tsp garlic powder 1 tsp Italian seasoning 1 tbsp fresh parsley (optional) 1 tbsp parmesan (optional) 1/2 tsp salt 1/4 tsp pepper Cooking spray

Instructions: Preheat oven to 400°F and line a baking sheet with parchment. In a bowl, mix turkey, egg, breadcrumbs (or almond flour), garlic powder, onion, Italian seasoning, salt, and pepper. Lightly spray hands with cooking spray and roll into 12–14 small meatballs. Place on the baking sheet, spaced evenly. Bake for 18–20 minutes or until lightly golden and cooked through. Serve over rice, with veggies, or with low-sugar marinara.

MACROS: 220 calories | 26g protein | 4g carbs | 10g fat

DIET: low-fat | gluten-free | high-protein | low-carb | dairy-free (if no parmesan) | pancreas-friendly 🤎

Italian Chicken Gluten-Free Pasta PF 😇

Italian Chicken Gluten-Free Pasta

Why Is This Is Healthy?

This dish uses lean chicken, naturally gluten-free pasta, and fresh vegetables.  It’s light, low-fat, high-protein, and gentle on digestion while still tasting rich and comforting.

Prep: 10 min   |   Cook: 15 min   |   Servings: 2

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Ingredients: 6 oz gluten-free pasta (rotini or penne) 1 cup cooked chicken breast, cubed or shredded 1 cup cherry tomatoes, halved 1 cup spinach or arugula 1 small zucchini, sliced 2 cloves garlic, minced 1 tbsp olive oil (or less to keep low-fat — optional) 1 tbsp lemon juice 1 tsp Italian seasoning 1 tsp garlic powder Salt & pepper to taste Optional: sprinkle of parmesan or nutritional yeast

Instructions: Cook gluten-free pasta according to package directions; drain and set aside. In a skillet, sauté garlic, tomatoes, and zucchini 3–4 minutes until softened. Add chicken, lemon juice, Italian seasoning, garlic powder, salt, and pepper. Add cooked pasta and toss gently to combine. Stir in fresh spinach until wilted. Taste and adjust seasoning; serve warm. Add parmesan (optional) if tolerated.

MACROS: 420 calories | 35g protein | 52g carbs | 6g fat

DIET: gluten-free | high-protein | low-fat | pancreas-friendly 🤎 | dairy-free (if no parmesan)