Tag: Meatballs

Meatballs in Rich Tomato Sauce Recipe
4 portions
Prep: 15 min – Cooking: 40 min

Meatballs

• 500 g (1 lb) ground beef (round)
• 60 ml (¼ cup) uncooked brown rice. leave it in the water in the fridge overnight
  Alternatively, whole-grain bread dipped into water for 5 minutes and drained (I prefer it!)
• 1 onion, finely chopped
• 1 clove garlic, finely chopped
• 2 ml (½ tsp) salt
• 1 egg
• 60 ml (¼ cup) chopped parsley
• 80 ml (⅓ cup) olive oil (for frying)
• 100 g whole wheat flour

Sauce

• 250 ml (1 cup) tomato sauce
• 60 ml (¼ cup) malt vinegar or apple cider vinegar
• 45 ml (3 Tbsp) raw brown sugar or honey
• 1 bay leaf
• a pinch of salt and pepper

Instructions

1. Combine all meatball ingredients (except oil and flour). Shape into balls and tumble in the flour.
   Shake them gently before putting them in the oil.
   They will not stick to the pan, and the flour will thicken the sauce.
2. Cook them in oil on both sides. Do not overcook them; they will boil in the tomato sauce.
   Use the oven for a non-frying method.
3. In a saucepan, combine all sauce ingredients; bring to a boil, then simmer for 5 minutes.
4. Add the meatballs, cover, and simmer 10-20 minutes over low heat. Uncover and cook for 10 more minutes.
   

Benefits:

B vitamins from the beef, essential amino acids from the egg, good complex carbs that contain fiber and other vitamins/minerals, Lycopene from the tomato sauce
Great biochemicals from onion, garlic, and parsley.

Serve with potato puree or mashed potatoes (potatoes cut into cubes, boiled, add butter and parsley on top when you serve them hot).
You can keep the remaining meatballs in the thickened, delicious tomato sauce.

Delicious!