We all love meatballs but know that they’re not healthy! Most traditionally prepared meatballs are high in fat and unnecessary glutenous carbs, while supermarket brands additionally contain some kind of soy protein, large amounts of fillers and high sodium preservatives. Plus, they’re usually made with poor cuts of meat. By preparing yourself, you can control what goes into them. We’ve replaced traditional 80/20 ground beef with Trader Joe’s Organic Grass Fed Beef. At 85/15 it’s lower fat, but more importantly, lacks the excess hormonal and antibiotic baggage that corn-fed non-organic cows have been treated with. You’ll find animal proteins raised humanely and fed a diet they are naturally intended to eat has shockingly better flavor! For the same reasons, also try recipe with Bison! We also eliminated the gluten-y breadcrumbs as well as the vat of oil meatballs are typically fried in. The Result:
These meatballs come in at under 45 calories per ball (less than 50% of regular meatballs), have only 1g fat and 1g carbs. This recipe is quick, easy and yields about 20 size meatballs (1 1/2″ diameter). Enjoy!
*As always, please choose organic for YOUR health!
1 lb ground Organic Grass Fed Beef or turkey or bison
1/2 red onion, diced
1 tsp minced garlic
Olive oil spray (coconut oil if enjoying with BBQ sauce)
1 1/2 tsp tomato paste
1 large egg
1 tbsp gluten free flour
Pinch sea salt
Freshly ground pepper
1/4 to 1 tsp cayenne pepper (depends on how spicy you like ’em!)
Spray large skillet with a touch of olive oil and raise to medium-high heat. Sauté onions and garlic till really tender and fragrant. Remove from pan and set aside.
In a large mixing bowl, combine onions, beef, ketchup and spices. Mix well, then add the egg and mix again. Sit aside and let rest for 15 minutes. Using flour on fingers to prevent sticking, roll meat into small tight meatballs (about 20). Spray skillet again with a touch of olive oil and raise to medium-high heat. Once skillet is hot, place 10 balls in skillet and cook till golden brown. Place cooked balls on kitchen paper to absorb any excess oil. Repeat for final 10 balls.
Try meatballs on their own for a quick high protein snack, or enjoy in a pasta bowl with 2 cups of steamed broccoli or use a Spaghettable to cut zucchini to enjoy Zoodles, strips of roasted eggplant, 1/2 cup cooked brown rice or Ancient Harvest Quinoa Pasta and 1/2 cup of Fitness and Fuel’s Marinara Sauce for a low sodium low fat healthy version of traditional pasta and meatballs!
Photo Credit: Client Jaclyn Friedman! ^
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