Athlete Meatballs

Athlete Meatballs

Meatballs in a tomato sauce.

4 servings
Soaking 30 min
Preparation 25 min

Cooking 20 min

590 calories per serving 


Ingredients

1 tbsp canola oil   15 mL
1 1/2 slice bread, whole wheat, stale or day-old   55 g
2 cups My Mother's Tomato Sauce (Recipe)   500 mL
40 g mortadella sausage, or ham , finely chopped    
1 tbsp marjoram, fresh, finely chopped   7 g
1 eggs size large    
400 g ground beef, extra-lean    
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
3 tbsp bread crumbs   24 g
280 g fettuccine    
2 tsp extra virgin olive oil   10 mL

Method

  1. Preheat the oven to 205°C/400°F and lightly grease a baking dish with the canola oil.
  2. Put the bread slices in a small bowl then cover them with water (you may need to put a weight on top to submerge the slices). Let soak 20-30 min.
  3. Meanwhile, warm up the tomato sauce in a large pan over low heat.
  4. Drain the bread well in a sieve, then squeeze it to remove most of the liquid. Finely chop the bread then add it to a bowl. Finely chop the mortadella (or ham) and marjoram, then add them to the bowl. Add the egg and ground beef, followed by salt and pepper to taste.
  5. Using your hands, blend the mixture together until it is just combined well (do not overmix). Form the mixture into small balls (about the size of golf balls), then flatten them slightly and coat them with the bread crumbs. Plan on about 3-4 meatballs per serving.
  6. Transfer the meatballs to the previously oiled dish, then cook in the middle of the oven 12-15 min until they are golden-brown, turning them once.
  7. Transfer the meatballs to the pan with the tomato sauce then continue to cook 15-20 min over medium-low heat, turning them once.
  8. Meanwhile, Cook the pasta.
  9. Put the drained fettuccine immediately back in the pasta cooking pot with the extra virgin olive oil. Mix well then serve with the meatballs and sauce.

Nutrition Facts Table

Nutrition Facts

per 1 serving (280g)

Amount

% DV*

* DV = Daily Value

Calories

590

Fat

21 g

33 %

Saturated 7 g
+ Trans 0.4 g

36 %

Cholesterol

115 mg

Sodium

530 mg

22 %

Carbohydrate

64 g

21 %

Fibre

5 g

21 %

Sugars

7 g

Protein

35 g

Vitamin A

30 %

Vitamin C

20 %

Calcium

10 %

Iron

40 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 1 serving
Grain Products: servings
Milk and Alternatives: 0 serving
Meat and Alternatives: serving

More info

Claims

Free :
Added Sugar
Source of :
Calcium, Copper, Vitamin C, Vitamin D
Good source of :
Fibre, Folacin, Magnesium, Pantothenic Acid, Potassium, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin E
Excellent source of :
Iron, Manganese, Niacin, Phosphorus, Selenium, Vitamin A, Vitamin B12, Vitamin K, Zinc

More info


This recipe is in the following categories: Beef | Rice/Grain | Lunch box | Main courses/Entrées | High Fibre | High Iron | Picnic | Italian


My Mother's Tomato Sauce

My Mother's Tomato Sauce

The tomato sauce is a pillar of Italian cuisine. Even if it is rather simple, there are as many versions as there are Italian families! These recipes are passed on from mother to daughter, each convinced they own the only «true» one and are therefore kept secret. I will share THE true one with you.

625 ml (2.5 cups)
Preparation 10 min
Cooking 20 min


Ingredients

1 2/3 cup canned tomatoes (diced)   400 g
1 clove garlic    
1/2 onions, finely chopped   100 g
1/2 carrots, finely chopped   50 g
1/4 stalk celery, finely chopped   18 g
1 tbsp olive oil   15 mL
1 1/2 tbsp butter, unsalted   20 g
1/2 tsp salt   2 g
1/4 tsp ground pepper   1 g

Before you start

A food processor to chop the vegetables and a pressure cooker to reduce the cooking time would make things easier with this recipe.

Method

  1. Finely chop the onion, carrot, celery, and garlic.
  2. Heat the oil and butter in the pressure cooker or in a saucepan over low heat. Add the chopped vegetables. Cook 4-5 min, stirring a few times: the vegetables must soften without burning. Add the diced tomatoes, salt and pepper to taste.
  3. If you are using a pressure cooker, cover, close, and bring to high pressure. Cook 15 min from the time it starts to spatter. (Follow the manufacturer's directions to determine when high pressure has been reached). If you are not using a pressure cooker, simmer, covered, for about 45 min.

Remarks

This sauce can be stored up to 2 weeks in the refrigerator. Freeze larger quantities.

This recipe is in the following categories: Tomatoes | Sauces & Dips | Halal | Kosher | Vegetarian | Italian

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