Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

This recipe is safe for those who are lactose intolerant.

This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.


"Miracles are like meatballs, because nobody can exactly agree on what they are made of, where they come from, or how often they should appear."
-Lemony Snicket, Author

The refrigerator light goes on...

The savory beef goes perfectly with the capers and olives and the best part is that this is so simple. Mix the meatballs. Pop in the oven. Serve.

Ground Beef

I don't buy ground beef very much and don't use it in very many of my recipes. I generally prefer to choose a cut of beef that is leaner and grind it myself using the food processor. This lets me control the amount of fat because I am able to trim the beef as lean as possible before grinding. If you are going to buy ground beef, purchase the leanest you can find. The more red looking it is, the better, because the higher fat content will make the ground beef look pinker.

I find it funny that sellers are allowed to label their beef 80% lean or 90% lean. You have to subtract this from 100 to get the fat content (20% fat for the 80% lean ground beef). Most groceries carry 90% lean and even higher now, and this is your best choice. It might be labeled "Extra Lean" (see 10 Things You Need to Know About Reading Food Labels for an explanation of the meanings of Lean and Extra Lean).

4 ounces extra lean ground beef = 153 calories, 5 g fat, 2 g sat fat, 2 g mono fat, 24 g protein, 0 g carbohydrates, 74 mg sodium, 69 mg cholesterol, Vitamin K 0 mcg


Olive and Caper Meatballs with Snap Peas - Low Sodium Version

Servings = 2 | Serving size =4 ounces meatballs with veggies

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6.

This recipe makes good leftovers.

Serve with Romano Grits

2 tsp capers
6 large olives (sliced)
8 ounces 90% lean ground beef
1 tsp dried oregano
1/2 tsp dried marjoram
fresh ground black pepper (to taste)
2 tsp olive oil
4 ounces crimini mushrooms (quartered)
1 medium onion (sliced)
1 Tbsp tomato paste
8 ounces snap peas

Mix together the capers, sliced olives, ground beef, oregano, marjoram and black pepper until well blended.

Roll into meatballs. This should make 12 meatballs.

Preheat the oven to 325F.

Place the olive oil in a medium saute pan over medium high heat. Add the meatballs. Brown on all sides.

Add the mushrooms, onion and tomato paste to the pan.

Cover and place in the oven. Bake for about 15 minutes and stir. Bake for another 10 minutes and stir. Add the snap peas. Stir and return to the oven for 5 minutes.

Serve over the Romano Grits.

Nutrition Facts

Serving size = 4 ounces meatballs with veggies

Servings = 2


Amount Per Serving

Calories 354 Calories from Fat 27
  % Daily Value
Total Fat 18g 27%
    Saturated Fat 5g 27%
    Monounsaturated Fat 9g
    Trans Fat 0g
Cholesterol 73mg 24%
Sodium 289mg 12%
Total Carbohydrates 21g 7%
    Dietary Fiber 6g 23%
    Sugars 10g  
Protein 28g  
Vitamin A 29% Vitamin C 125%
Calcium 12% Iron 35%
Vitamin K 38 mcg Potassium 1040 mg
Magnesium 69 mg