Marinara Meatballs
Source: Spice it up! Winter 2013/2014

  • Serves 5
  • Preparation Time: 30 minutes
  • Cooking Time: 20 minutes

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Ingredients

Adjust Servings:
Marinara Sauce
1 tablespoon olive oil
1 cup yellow onion diced
3 cloves garlic minced
500 ml jar roasted red peppers drained
1 teaspoon dry basil leaves
1/2 teaspoon garlic powder
1 cup no salt added chicken broth
Meatballs
1 pound lean ground beef
1/2 pound lean ground pork
1 tablespoon Dijon mustard
1/4 cup yellow onion minced
1/4 teaspoon ground black pepper
1/2 tablespoon dry oregano leaves
1/2 tablespoon garlic powder
1 egg
1/4 cup panko bread crumbs
1 tablespoon olive oil

Nutrient Analysis

PER SERVING:

4 meatballs and 1/5 of sauce


RENAL EXCHANGE:

4 Protein + 1 Vegetable


Calories
393Kcal
Protein
30g
Carbohydrates
12g
Fibre
2g
Total Fat
24g
Saturated Fat
8g
Cholesterol
123mg
Sodium
302mg
Potassium
612mg
Phosphorus
301mg

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SUGGESTION: The fried meatballs can be frozen in portions and used with another sauce in the future. You can also freeze the meatballs with the sauce.

Makes 20 meatballs.


Marinara Meatballs:
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Ingredients

  • Marinara Sauce

  • Meatballs

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Preparation

1
Done

To make the sauce, heat oil in a large saucepan and sauté onions and garlic. Add peppers, spices and chicken stock and bring to a simmer for 2 minutes.

2
Done

Puree sauce in a food processor or with a hand blender. Return sauce to the pan, cover with lid, and simmer on low heat.

3
Done

To make the meatballs, blend all ingredients together in a bowl. Form twenty 1-ounce balls.

4
Done

Heat oil in a skillet and brown the meatballs. Once they are browned, drain fat from skillet.

5
Done

Add the meatballs to the sauce, cover the pan and let them simmer until they are cooked through (approximately 20 minutes). Serve with white rice.

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Source: Spice it up! ISSN 1918-302X Spice it up!
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