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Italian meatballs

April 23, 2016

Recipe

You can freeze uncooked meatballs in an airtight container for up to 3 months. Thaw meatballs in the refrigerator overnight before baking.

Serves 6

You can freeze uncooked meatballs in an airtight container for up to 3 months. Thaw meatballs in the refrigerator overnight before baking.

Heat the oven to 350 F. In a small saucepan, saute the onions and garlic until tender, about 5 to 7 minutes. Remove from heat. In a medium bowl, combine the onions, cheese, parsley, garlic, egg substitute, salt and pepper; mix well. Add the beef; gently mix with hands until just combined. Form mixture into 1-inch meatballs — about 3/4 ounces each. Place on a baking sheet and bake for 10 to 15 minutes or until meatballs reach an internal temperature of 160 F.

1/3 large onion, minced
2 1/2 teaspoons minced garlic
6 tablespoons grated Parmesan cheese
1/3 cup chopped flat leaf Italian parsley
1 1/2 tablespoons egg substitute
1 teaspoon kosher salt
1/8 teaspoon ground black pepper
1 1/2 pounds lean ground beef

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) Fats and oils Fruits Grains and grain products 3 Meats, poultry and fish Nuts, seeds and dry beans Sweets Vegetables

Diabetes Meal Plan Choices

Fats Dairy foods (low-fat or fat-free) Fruits 3 Meat and meat substitutes Milk and milk products Nonstarchy vegetables Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates Fats Fruits 1 1/2 Protein and dairy Sweets Vegetables

Nutritional analysis per serving

Calcium 198 Calories 2 g Total carbohydrate 76 mg Cholesterol 0 g Dietary fiber 4 g Monounsaturated fat Potassium 26 g Protein 4 g Saturated fat 3 ounces Serving size 502 mg Sodium 10 g Total fat