Healthy Meatballs
Recipe adapted from: My Mom’s Mini Meatloaf circa 1960 out of
Healthy Starts Here
This recipe is versatile. Make it as is, or divide the mixture in half and create Mexican-style or Italian-style meatballs! Pack in a thermos for hot meatballs or in a cooler bag for chilled ones.
1 ½ cups (375 mL) soft bread crumbs made with 100% whole grain whole-wheat bread (approx 1 ½ - 2 slices)
2 large shallots, peeled and chopped in half
6 cloves garlic, peeled, whole
½ tsp (2 mL) dried sage leaves
½ tsp (2 mL) paprika
¼ tsp (1 mL) cracked black pepper
½ cup (125 mL) ketchup, organic if possible
One 5.5 fl oz (156 mL) can tomato paste
1 lb (500 g) extra lean ground beef
1 lb (500 g) extra lean ground turkey (some packages of ground turkey come in 450 g – it’s okay to use this one!)
Mexican Meatballs (to make half of the meat Mexican-style – if you want to make the entire recipe Mexican-style, double the spices)
To ½ meat recipe add: ½ tsp (2 mL) each of ground cumin, coriander, and oregano
Italian Meatballs: (to make half of the meat Italian-style – if you want to make the entire recipe Italian-style, double the spices)
To ½ meat recipe add: 1 tbsp (15 mL) Italian seasonings
1. Preheat oven to 350°F (180°C). Lightly grease two 24-mini-muffin tins with canola oil spray or oil. Set aside.
2. Break the bread up into chunks and place in a food processor or blender. Pulse until you have soft bread crumbs. Add shallots and garlic and pulse until minced.
3. Add paprika, sage, pepper, ketchup, and tomato paste, pulse until well mixed.
4. In a large bowl mix together ground beef and turkey with the bread crumb/spice mixture and stir all of this together really well using a large spoon or your hands. (Just another great reason to wash your hands before and after any cooking.)
5. Either make into meatballs as is, or divide mixture in half.
6. To make the Mexican Meatballs add the spices (see above), mix well, and then scoop meatballs into prepared pan. Makes 20-22.
7. To make the Italian Meatballs add spice (see above), mix well, and then scoop meatballs into prepared pan. Makes 20-22.
8. Place both pans in oven and cook for 40-50 minutes or until cooked through. (Health Canada advises to cook until a meat thermometer reads 160°F (71°C) at the centre each mini meatball.)
9. Remove from oven and let set for 10 minutes. Store in the fridge for up to 3 days or freeze in threes.
One serving = 3 meatballs.
One serving contains: 260 Calories, 9.6 g Total Fat, 3.3 g Sat Fat, 0.2 g Trans Fat, 165 mg Sodium, 13.3 g Carbs, 2 g Fiber, 5.2 g Sugar, 19 g Protein
Cooking tip:
Always wash your hands before and after handling raw meat.
Courtesy Mairlyn Smith www.mairlynsmith.com