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In a large bowl mix together all ingredients (including the mustard if you're using it) except the cooking spray or canola oil.
For each meatball, shape 1 generous Tablespoonful of the mixture and place on baking sheet.
Cover with Saran™ Premium Wrap and chill in refrigerator for 20 minutes.
Heat a large (10-inch) nonstick skillet over medium-high heat and spray with nonstick cooking spray or rub with a few drops of canola oil on a paper towel.
Add the chilled meatballs to the skillet and cook in two batches. Turn carefully and frequently with a wooden or heat-resistant rubber spatula to maintain round shape until browned and cooked through, about 8-10 minutes.
Store in Ziploc® brand containers and freeze for up to one month. Reheat in a Ziploc® brand container in microwave (remove container lid before reheating) or in a skillet over low heat in tomato sauce or low-fat, low-sodium chicken broth. Or bake on a foil-covered baking sheet in a 250 degree F preheated oven for 20 minutes.
Serve over whole-wheat pasta with tomato sauce for a satisfying meal.
Make half of the meatball mixture into small, party-size meatballs. Serve with toothpicks and your favorite dipping sauces (honey mustard, sweet-and-sour sauce or cranberry-pineapple chutney) as a party snack.
Fill a whole-wheat roll with six meatballs covered with your favorite topping for a great hero sandwich.
Large or small meatballs make a great addition to soups or chili.