Adapted from Whole Foods Market recipes
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.
Cook’s Review: “They turned out excellent! My husband and son like them a lot.” ~ Sharon S.
Makes 6 servings
|Nonstick cooking spray |
|1 pound (95-percent) lean ground beef* |
|3/4 cup cooked NOW Organic Quinoa Grain*|
|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 |
*NOW items available at your local health food store
*For a vegetarian version, 1 and 1/3 cups dry NOW Textured Soy Protein (TSP) Granules* (item 6333) may be substituted for the ground beef. Soak the granules in water for a half-hour before use (they will expand to about twice their original size).
- 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.)
Calories from Fat: 45
Total Fat: 5 g
Saturated Fat: 2 g
Cholesterol: 75 mg
Sodium: 470 mg
Total Carbohydrate: 8 g
Dietary Fiber: 1 g
Sugars: 2 g