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Sweet & Sour Wheatballs

1/2   cup (125 mL) uncooked bulghur wheat
1 3/4   cups (425 mL) panko bread crumbs, divided
1/3   cup (75 mL) light mayonnaise
4   green onions with tops, finely chopped
1   egg
2   tbsp (30 mL) reduced-sodium soy sauce
1   cup (250 mL) plus 2 tbsp (30 mL) Sweet & Sour Sauce, divided
2   tsp (10 mL) grated fresh gingerroot
3   garlic cloves, pressed
1/4   tsp (1 mL) each salt and coarsely ground black pepper
2 1/2   tbsp (37 mL) canola oil
1   large red bell pepper, thinly sliced
1   cup (250 mL) frozen shelled edamame beans, thawed
4   cups (1 L) shredded napa cabbage
  1. Preheat oven to 375°F (190°C). For wheatballs, combine 1 cup (250 mL) water and bulghur in (2-qt./1.9-L) Saucepan. Cover and cook over medium heat 10 minutes or until bulghur is tender. Remove Saucepan from heat; cool 5 minutes. In Classic Batter Bowl, combine bulghur, 11/4 cups (300 mL) of the bread crumbs, mayonnaise, green onions, egg, soy sauce, 2 tbsp (30 mL) of the Sweet & Sour Sauce, ginger, pressed garlic, salt and black pepper; mix well. Cover and refrigerate 10 minutes (see Cook's Tip).
  2. Place remaining 1/2 cup (125 mL) bread crumbs into Coating Tray. Using level Medium Scoop, form bulghur mixture into 16 wheatballs. Add wheatballs to Coating Tray, coating evenly with bread crumbs.
  3. Heat oil in Executive (10-in./24-cm) Skillet (do not use stainless cookware) over medium heat 1-3 minutes or until shimmering. Cook wheatballs 4-6 minutes or until golden brown, turning occasionally. Place Skillet in oven; bake, uncovered, 5 minutes. Carefully remove Skillet from oven using Oven Mitts.
  4. Meanwhile, for sauce, combine remaining 1 cup (250 mL) Sweet & Sour Sauce, bell pepper and edamame in Large Micro-Cooker®. Microwave, covered, on HIGH 1-2 minutes or until hot. To serve, divide cabbage among serving plates; top with wheatballs and sauce.

Yield: 4 servings

Nutrients per serving: (4 wheatballs, 1/3 cup/75 mL sauce and 1 cup/250 mL cabbage): Calories 420, Total Fat 18 g, Saturated Fat 2 g, Cholesterol 60 mg, Sodium 710 mg, Carbohydrate 56 g, Fiber 8 g, Protein 13 g

U.S. Diabetic exchanges per serving: 2 1/2 starch, 1 fruit, 1 1/2 vegetable, 3 fat (3 carb)

Cook's Tips: For a different flavor profile, Teriyaki Sauce with Honey can be substituted for the Sweet & Sour Sauce.

Allowing the bulghur mixture to rest 10 minutes helps it keep its shape when formed into the wheatballs.