This recipe produces healthy, tasty and quick meatballs to serve now or freeze for later. One batch is enough for Spaghetti and Meatballs and Swedish Meatballs. Double the recipe and store in zip-type freezer bags, and you’ll have meatballs at the ready for any of your favorite recipes.

1 cup oatmeal or oat bran

1 cup fat-free milk

1/2 cup egg substitute (equal to 2 eggs)

1 tablespoon dried parsley

2 teaspoons onion powder

1 teaspoon salt (optional) 1/2 teaspoon ground black

1/2 teaspoon ground black pepper

1/4 teaspoon ground nutmeg

2 pounds extra-lean ground beef or ground turkey (7% fat)

Preheat oven to 425 degrees F. Mix the first eight ingredients. Add ground meat, and mix well. Shape into 1 1/2-inch balls. Arrange on baking sheets that have been sprayed with nonstick cooking spray. Bake for 12 minutes or until done. Makes 48 meatballs. Servings: 12.

Serving Size: 4 meatballs

Nutritional information: 146 calories; 6 grams fat; 2 grams saturated fat; 47 milligrams cholesterol; 85 milligrams sodium; 6 grams carbohydrates; 1 gram dietary fiber; 1 gram sugar; 17 grams protein.

Source: “Quick & Healthy Recipes and Ideas” by Brenda J. Ponichtera.