I'm always on the lookout for great recipes. Here's an easy way to pump up the nutrient content of a dinner favorite!
These meatballs are packed with fiber, protein and veggies because this recipe uses
quinoa instead of bread crumbs. Made with lean ground beef, they'll also please the meat-lovers at your table. Serve with whole wheat pasta and you have a healthy, hearty and delicious dinner.
Beef and Quinoa Meatballs
Sneak whole grains and veggies into crowd-pleasing meatballs with this easy recipe that will stretch your food dollar, too. Serve with your favorite pasta and marinara sauce or on a hoagie with cheese for a dynamite meatball sub sandwich.
Ingredients
Nonstick cooking spray
1 pound (95-percent) lean ground beef
3/4 cup cooked quinoa
1/4 cup finely chopped onions
1/4 cup grated carrots
1/4 cup grated zucchini
2 tablespoons ketchup
1 tablespoon chopped garlic
1 tablespoon soy sauce
1/2 teaspoon pepper
1/2 teaspoon salt
1/4 teaspoon dried oregano
1/4 teaspoon dried thyme
1 egg
Method
Preheat oven to 500°F. Line a large baking sheet with foil then grease with cooking spray; set aside.
In a large bowl, mix together beef, quinoa, onions, carrots, zucchini, ketchup, garlic, soy sauce, pepper, salt, oregano, thyme and egg until well combined. Shape beef mixture into 16 balls and transfer to prepared baking sheet. Roast until cooked through and golden brown, 12 to 15 minutes. Serve hot.
(Note: To cook quinoa, bring 1 cup water to a boil in a small pot. Pour in ½ cup quinoa, cover and simmer until water is absorbed, 10 to 12 minutes. Set aside off of the heat for 10 minutes then fluff with a fork. Makes about 1 1/2 cups.)
Nutrition
Per serving (about 4oz/113g-wt.): 150 calories (45 from fat), 5g total fat, 2g saturated fat, 75mg cholesterol, 470mg sodium, 8g total carbohydrate (1g dietary fiber, 2g sugar), 17g protein
Healthy, Quick and Easy Breakfast Ideas
