Beef meatballs in gravy sauce
These protein-packed meatballs are a healthier take on the beloved Swedish version. Serve them up with a side of cooked greens, like kale or spinach, and a fresh green salad for a supremely well-balanced meal.
Nutrition (per 5 meatballs)
Calories: 416; total fat: 21g; saturated fat: 6g; protein: 26g; carbohydrates: 32g; sugar: 24g; fiber: 2g; cholesterol: 120mg; sodium: 622mg
Recipe and photo courtesy Natalie Knezic of Natalie’s Food & Health.
For the meatballs and gravy:
1 lb lean ground beef
2 Tbsp breadcrumbs
1/2 tsp ground nutmeg
1/2 tsp ground allspice
1 egg yolk
Salt and freshly ground black pepper, to taste
2 Tbsp extra-virgin olive oil
2 Tbsp whole wheat flour
2 cups beef broth (low sodium preferred)
For the cranberry sauce:
1 cup dried cranberries
1 Tbsp honey or agave syrup
1 Tbsp lemon juice
How to make it
For the meatballs and gravy: In a large bowl, combine ground beef, breadcrumbs, allspice, and nutmeg. Season with salt and pepper, to taste. Using a wooden spoon or clean hands, stir until well-combined. Add egg yolk, and mix well. Leave for 10 minutes at room temperature.
With hands and using a tablespoon, roll the mixture into 1¼- to 1½-inch meatballs. Dip one side of an each meatball into whole wheat flour, and arrange it on a plate.
Heat olive oil in a large skillet over medium heat. Add meatballs, in batches, and cook until all sides are browned, about 5-8 minutes. Transfer meatballs to a plate, and set a side.
In remaining oil, whisk in flour and cook for about 1 minute. Gradually whisk in beef broth and cook, whisking constantly, until slightly thickened, about 1-2 minutes.
Stir in meatballs, and cook, stirring occasionally, until heated through and thickened, about 8-10 minutes. Serve immediately.
For the cranberry sauce: Soak dried cranberries in warm water for 15 minutes.
Drain cranberries. Save the soaking water.
Mix half of cranberries with 2-3 tablespoons retained water in a blender until smooth.
Put rest of cranberries in a saucepot, add honey or syrup, lemon juice, and mixed cranberries, and cook over medium heat for 10 minutes, stirring occasionally while the liquid is reduced.
via Men's Fitness http://ift.tt/Jz6nE4
September 11, 2017 at 02:23PM
This is the only 21-day rapid weight loss system that allows you to easily lose an average of 1 lb a day for 21 days without feeling hungry or deprived. The unique and brand new techniques used in this System are proven SAFE. And they do not cause the rebound weight gain common to all the other rapid weight loss systems that are not backed by the latest science. The Flat Belly Fix System takes advantage of a recent scientific discovery that proves the effective weight loss power of an ancient spice. Combined with other cutting-edge ingredients in the patent-pending Flat Belly Fix Tea™ — that you can make right in your own kitchen in minutes — this System is the quickest, easiest and most enjoyable way to quickly get the body you desire and deserve. Click Here