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| Highland Cow |
Five healthy meatball recipes using lean hamburger meat, drawing inspiration from different international cuisines. Each recipe focuses on minimizing fat and maximizing flavor, along with estimated nutritional information per serving.
Yields: Approximately 24 meatballs (about 4-5 servings, depending on serving size)
Prep Time: 20-30 minutes
Cook Time: 20-30 minutes (depending on cooking method)
Main Ingredient: Lean Ground Beef (90% lean or higher)
General Notes:
* Lean Ground Beef: Using lean ground beef is crucial for a heart-healthy recipe. Drain off any excess fat after browning.
* Binding: Egg and breadcrumbs (or alternatives) help bind the meatballs.
* Flavor: Fresh herbs, spices, and aromatic vegetables are key to building flavor without relying on excessive salt or fat.
* Cooking Methods: Baking, simmering in sauce, or air frying are healthier alternatives to deep-frying.
* Serving Size: For nutritional information, I'm estimating a serving size of 5-6 meatballs. Adjust accordingly based on your needs.
* Nutritional Information: These are estimates and can vary based on specific ingredients and brands.
Recipe 1: Italian Herb Meatballs
Cuisine: Italian
Dietary Notes: Heart-healthy, moderate carb
Ingredients:
* 1 lb lean ground beef (90% or higher)
* 1/2 cup whole wheat breadcrumbs
* 1/4 cup grated Parmesan cheese (optional, can reduce or omit for lower sodium)
* 1 large egg, lightly beaten
* 1/4 cup finely chopped onion
* 2 cloves garlic, minced
* 2 tablespoons chopped fresh parsley
* 1 tablespoon chopped fresh basil
* 1 teaspoon dried oregano
* 1/2 teaspoon salt (or less, to taste)
* 1/4 teaspoon black pepper
* 1 cup marinara sauce (low sodium, store-bought or homemade)
Instructions:
1. Prepare: Preheat oven to 375°F (190°C). Lightly grease a baking sheet.
2. Combine: In a large bowl, gently combine ground beef, breadcrumbs, Parmesan cheese (if using), egg, onion, garlic, parsley, basil, oregano, salt, and pepper. Do not overmix, as this can make the meatballs tough.
3. Shape: Roll the mixture into 1-inch meatballs.
4. Bake: Place meatballs on the prepared baking sheet and bake for 20-25 minutes, or until cooked through and lightly browned.
5. Simmer: Transfer the baked meatballs to a saucepan with marinara sauce. Simmer for 10-15 minutes to allow the flavors to meld.
Serving Suggestions: Serve over whole wheat pasta, zucchini noodles, or polenta. Garnish with fresh basil.
Estimated Nutritional Information (per serving of 5-6 meatballs):
* Calories: 320-350
* Protein: 25-30g
* Carbs: 20-25g
* Fat: 15-20g
Recipe 2: Greek Lemon-Herb Meatballs (Keftedes)
Cuisine: Greek
Dietary Notes: Heart-healthy, lower carb
Ingredients:
* 1 lb lean ground beef (90% or higher)
* 1/4 cup rolled oats (finely ground in a food processor)
* 1 large egg, lightly beaten
* 1/4 cup finely chopped red onion
* 2 cloves garlic, minced
* 2 tablespoons chopped fresh oregano
* 2 tablespoons chopped fresh mint
* 1 tablespoon lemon zest
* 2 tablespoons lemon juice
* 1/2 teaspoon salt (or less, to taste)
* 1/4 teaspoon black pepper
* 1 tablespoon olive oil
Instructions:
1. Prepare: Preheat oven to 375°F (190°C). Lightly grease a baking sheet.
2. Combine: In a large bowl, gently combine ground beef, ground oats, egg, red onion, garlic, oregano, mint, lemon zest, lemon juice, salt, and pepper. Do not overmix.
3. Shape: Roll the mixture into 1-inch meatballs.
4. Bake: Place meatballs on the prepared baking sheet. Drizzle with olive oil. Bake for 20-25 minutes, or until cooked through and lightly browned.
Serving Suggestions: Serve with tzatziki sauce (made with non-fat Greek yogurt), a Greek salad, or in pita bread.
Estimated Nutritional Information (per serving of 5-6 meatballs):
* Calories: 280-320
* Protein: 25-30g
* Carbs: 10-15g
* Fat: 15-20g
Recipe 3: Asian-Inspired Ginger Garlic Meatballs
Cuisine: Asian
Dietary Notes: Heart-healthy, gluten-free option (use tamari)
Ingredients:
* 1 lb lean ground beef (90% or higher)
* 1/4 cup panko breadcrumbs (or gluten-free breadcrumbs)
* 1 large egg, lightly beaten
* 2 tablespoons finely chopped green onions
* 2 cloves garlic, minced
* 1 tablespoon grated fresh ginger
* 2 tablespoons low-sodium soy sauce (or tamari for gluten-free)
* 1 tablespoon sesame oil
* 1/4 teaspoon red pepper flakes (optional)
Instructions:
1. Prepare: Preheat oven to 375°F (190°C). Lightly grease a baking sheet.
2. Combine: In a large bowl, gently combine ground beef, panko breadcrumbs, egg, green onions, garlic, ginger, soy sauce, sesame oil, and red pepper flakes (if using). Do not overmix.
3. Shape: Roll the mixture into 1-inch meatballs.
4. Bake: Place meatballs on the prepared baking sheet and bake for 20-25 minutes, or until cooked through and lightly browned.
Serving Suggestions: Serve over brown rice or quinoa with steamed vegetables. Drizzle with a light teriyaki sauce or a mixture of soy sauce, rice vinegar, and a touch of honey.
Estimated Nutritional Information (per serving of 5-6 meatballs):
* Calories: 270-310
* Protein: 25-30g
* Carbs: 10-15g
* Fat: 12-17g
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| Baked meatballs 😋 |
Critique: Love, love this! Made my own breadcrumbs with sourdough toasted bread, used coconut aminos, 🥥 instead of soy, and leeks from the garden for the onions. I also added toasted sesame oil to the sauce. Will definitely make this again.
Recipe 4: Spanish Albondigas (Meatballs in Tomato Sauce)
Cuisine: Spanish
Dietary Notes: Heart-healthy, gluten-free option (use rice flour)
Ingredients:
* 1 lb lean ground beef (90% or higher)
* 1/4 cup almond flour (or rice flour for gluten-free)
* 1 large egg, lightly beaten
* 1/4 cup finely chopped onion
* 2 cloves garlic, minced
* 1 tablespoon chopped fresh parsley
* 1/2 teaspoon smoked paprika
* 1/4 teaspoon cumin
* 1/4 teaspoon salt (or less, to taste)
* 1/4 teaspoon black pepper
* 1 tablespoon olive oil
* 1 (14.5 oz) can diced tomatoes, undrained
* 1/2 cup low-sodium chicken broth
Instructions:
1. Combine: In a large bowl, gently combine ground beef, almond flour, egg, onion, garlic, parsley, smoked paprika, cumin, salt, and pepper. Do not overmix.
2. Shape: Roll the mixture into 1-inch meatballs.
3. Brown: Heat olive oil in a large skillet over medium heat. Brown the meatballs on all sides. Remove meatballs from the skillet and set aside.
4. Sauce: Add diced tomatoes and chicken broth to the skillet. Bring to a simmer and cook for 10 minutes, stirring occasionally.
5. Simmer: Return the meatballs to the skillet with the tomato sauce. Simmer for 15-20 minutes, or until the meatballs are cooked through and the sauce has thickened slightly.
Serving Suggestions: Serve with crusty whole-wheat bread, rice, or roasted vegetables.
Estimated Nutritional Information (per serving of 5-6 meatballs):
* Calories: 300-340
* Protein: 25-30g
* Carbs: 15-20g
* Fat: 15-20g
Recipe 5: Moroccan Spiced Meatballs
Cuisine: Moroccan
Dietary Notes: Heart-healthy, gluten-free
Ingredients:
* 1 lb lean ground beef (90% or higher)
* 1/4 cup almond flour
* 1 large egg, lightly beaten
* 1/4 cup finely chopped onion
* 2 cloves garlic, minced
* 1 tablespoon chopped fresh cilantro
* 1 teaspoon ground cumin
* 1/2 teaspoon ground coriander
* 1/4 teaspoon ground cinnamon
* 1/4 teaspoon ground ginger
* 1/4 teaspoon turmeric
* 1/4 teaspoon salt (or less, to taste)
* 1/4 teaspoon black pepper
* 1 tablespoon olive oil
* 1 (14.5 oz) can diced tomatoes, undrained
* 1/2 cup low-sodium vegetable broth
Instructions:
1. Combine: In a large bowl, gently combine ground beef, almond flour, egg, onion, garlic, cilantro, cumin, coriander, cinnamon, ginger, turmeric, salt, and pepper. Do not overmix.
2. Shape: Roll the mixture into 1-inch meatballs.
3. Brown: Heat olive oil in a large skillet over medium heat. Brown the meatballs on all sides. Remove meatballs from the skillet and set aside.
4. Sauce: Add diced tomatoes and vegetable broth to the skillet. Bring to a simmer and cook for 10 minutes, stirring occasionally.
5. Simmer: Return the meatballs to the skillet with the tomato sauce. Simmer for 15-20 minutes, or until the meatballs are cooked through and the sauce has thickened slightly.
Serving Suggestions: Serve over couscous or quinoa with a dollop of plain non-fat yogurt and a sprinkle of fresh cilantro.
Estimated Nutritional Information (per serving of 5-6 meatballs):
* Calories: 310-350
* Protein: 25-30g
* Carbs: 15-20g
* Fat: 16-21g
Important Considerations:
* Salt: Be mindful of salt content, especially if using store-bought sauces or broths. Taste and adjust seasoning accordingly.
* Fat: Always drain off any excess fat after browning the meatballs.
* Portion Control: These recipes are designed to be heart-healthy, but portion control is still important.
Enjoy experimenting with these delicious and healthy meatball recipes!
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