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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is NOT safe for those who are sensitive to gluten.

 

"On top of old Smokey, all covered with cheese. I lost my poor meatball..."
-Child’s rhyme

The refrigerator light goes on...

This recipe is so versatile. You can use it for Spaghetti and Meatballs, Meatball Hoagies, cut up on top of Pizza.... The key is to choose the leanest ground beef possible. Look for 93% lean. You can always ask the butcher to grind some from a cut of Bottom Round. Make sure that they trim ALL of the excess fat before grinding.

Breadcrumbs

This simple ingredient has so many different types.  It is important to read a recipe carefully and choose the correct breadcrumbs because they are important to the recipe’s final texture.  The two main types of breadcrumbs are dry breadcrumbs and fresh breadcrumbs.  Dry breadcrumbs usually make for a finer, crisp texture while fresh have a moist crumbly consistency.  

I don’t like to use stale bread to make dry breadcrumbs and prefer to use bread that has been dried in the oven. This is due to the fact that stale bread makes for stale tasting breadcrumbs.  When making dry bread crumbs you can either toast the bread or not – each way has a different flavor.  Toast bread in the oven at about 300°F turning a few times until it is evenly browned.  I let them cool on racks before processing in a food processor or blender, as the slight moisture that remains will make dry breadcrumbs moist.  

If you don’t want a toasted flavor, then simply dry the bread in the oven set on warm (this is 175°F on most ovens).  Let them cool and then grind.  

Fresh (sometimes called moist) breadcrumbs are just that – made with fresh bread.  I find that the food processor makes better fresh breadcrumbs than using a blender.  

Certainly you can use any type of bread to make your breadcrumbs – whole wheat, French, sourdough, rye, or even cinnamon raisin.  Keep in mind that breads vary widely in the amount of fat and calories.  I have not found a pre-made breadcrumb at the grocery store worth using.  


 

Meatballs



Servings = 4 | Serving size =6 meatballs

Cooking Time = 60 Minutes

This recipe can be multiplied by 2, 3, 4.

This recipe can be divisible by 2.

These keep well for about 48 hours in the fridge after being cooked. Reheat gently. Use the leftovers to make Meatball Hoagies.

1 lb extra lean beef (7% fat)
2 ounces fresh bread crumbs
1 tsp dried oregano
1 tsp dried basil
1 tsp dried rosemary
1 tsp dried thyme
1/2 tsp salt
1/8 tsp fresh ground black pepper
spray olive oil

Preheat oven to 400°F. Place a large non-stick skillet in the oven.

Mix the ground beef together with the bread crumbs, oregano, basil, rosemary, thyme, salt and pepper until well blended.

Roll the mixture into a large ball and cut in half. Roll each into two balls and cut each of those in half. Continue until there are 24 small meat balls. The meatballs are easy to form by rolling them in your palms until round and smooth.

Spray the hot skillet lightly with olive oil. Place the meat balls in the skillet and return to the oven. Cook for about 12 – 15 minutes until they are firm to touch.

Nutrition Facts

Serving size = 6 meatballs

Servings = 4

.

Amount Per Serving

Calories 219 Calories from Fat 63
  % Daily Value
Total Fat 7g 11%
    Saturated Fat 3g 14%
    Monounsaturated Fat 3g  
    Trans Fat 0g  
Cholesterol 0mg 23%
Sodium 470mg 20%
Total Carbohydrates 11g 4%
    Dietary Fiber 1g 4%
    Sugars 1g  
Protein 26g  
Vitamin A 1% Vitamin C 1%
Calcium 5% Iron 22%
Vitamin K 10 mcg Potassium 434 mg
Magnesium 34 mg