This is the first meatball recipe I tried, and I really like it. The meatballs are very tender and flavorful. The original recipe calls for half the meat to be ground pork, but I can never find it, and all beef is fine. I don’t think the bread really needs to be crustless either; tonight I just put a large roll in the food processor and it all turned out fine.
Yield: About 20-22 meatballs
- 1 cup fresh breadcrumbs from crustless French or country-style bread
- ⅓ cup whole milk
- 1 pound ground beef (85/15)
- ¾ cup finely ground Parmesan cheese
- ¼ cup finely chopped Italian parsley
- 1 teaspoon salt
- ¼ teaspoon black pepper
- 2 large eggs
- 2 large garlic cloves, pressed
- spaghetti sauce of choice (I use a jar of three-cheese flavor)
- Pour milk into breadcrumbs and stir to moisten. Let sit 10 minutes.
- Place beef in large bowl. Add parmesan, parsley, salt, and pepper.
- Whisk eggs in a small bowl; whisk in garlic. Add to the meat mixture.
- Add breadcrumbs to meat mixture.
- Using hands, quickly and gently mix meat mixture until all ingredients are evenly combined. Do not over-mix.
- Chill mixture for 15 – 60 minutes.
- Form meat mixture into ping pong ball-sized balls, and arrange in single layer in sauce in a large pot or pan. Bring to simmer.
- Reduce heat to medium-low, cover, and simmer until meatballs are cooked through, 15 to 20 minutes.
(Adapted from Epicurious.)
The original meal calls for a homemade BBQ sauce but I prefer ketchup, which adds 10 grams of carbohydrates. A low-carb ketchup would be better if I can find one. They also used bison/kangaroo which is leaner, but I just use lean beef.
Yield: 6 meals
- 1½ pounds sweet potatoes/yams (about 2 large)
- 1 tablespoon olive oil
- 1¼ pounds green beans
- 2 pounds lean beef (93/7)
- 3 eggs
- 2 tablespoons Dijon mustard
- ½ teaspoon salt
- ½ teaspoon pepper
- ½ tablespoon onion powder
- 1 teaspoon garlic powder
- 1 tablespoon coconut oil
- ¾ cup ketchup
- Preheat oven to 350 degrees. Dice sweet potatoes into 1-inch squares. Drizzle with olive oil, salt, pepper, and any other seasoning you like. Stir to coat and then bake on silicone-lined baking sheet for 30 minutes.
- Clean and trim the green beans, and steam them for 15 minutes. Shock them in ice water to maintain color.
- Mix up all the beef ingredients thoroughly, then form into 12 90-gram patties (they will be soft, use patty paper to keep them separate!). Heat the coconut oil on medium-high heat, then cook off the patties in batches, about 3 minutes on each side.
- Divide into 6 containers, each containing 2 beef patties, 100 grams of sweet potatoes, and 60 grams of green beans. Serve with 2 tablespoons ketchup.
Macros: 489 calories, 18.1 grams fat, 44.2 grams carbohydrates, 37.6 grams protein
(Adapted from Fit Couple Cooks Beef Meal Prep.)