Category Archives: Beef

Meatballs

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

Ingredients:

  • 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)

Directions:

  1. Pour milk into breadcrumbs and stir to moisten. Let sit 10 minutes.
  2. Place beef in large bowl. Add parmesan, parsley, salt, and pepper.
  3. Whisk eggs in a small bowl; whisk in garlic. Add to the meat mixture.
  4. Add breadcrumbs to meat mixture.
  5. Using hands, quickly and gently mix meat mixture until all ingredients are evenly combined. Do not over-mix.
  6. Chill mixture for 15 – 60 minutes.
  7. 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.
  8. Reduce heat to medium-low, cover, and simmer until meatballs are cooked through, 15 to 20 minutes.

(Adapted from Epicurious.)

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Meal Prep: Beef with Sweet Potatoes and Green Beans

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

Ingredients:

  • 1½ pounds sweet potatoes/yams (about 2 large)
  • 1 tablespoon olive oil
  • salt/pepper/seasoning
  • 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

Directions:

  1. 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.
  2. Clean and trim the green beans, and steam them for 15 minutes. Shock them in ice water to maintain color.
  3. 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.
  4. 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.)