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Athlete Meatballs

1 Reviews
100% would make this recipe again

Meatballs in a tomato sauce.

Brining : 30 min Preparation : 25 min Cooking : 20 min
590 calories/serving
  • Can be done in advance
  • Can be frozen
  • Easy
  • Nuts & Peanuts Free
  • Kid-friendly

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 500 mL
40 g mortadella sausage, finely chopped
1 tbsp marjoram, fresh, finely chopped 7 g
1 eggs size large
400 g ground beef, extra-lean
3 tbsp bread crumbs 24 g
280 g fettuccine
2 tsp extra virgin olive oil 10 mL
salt [optional]
ground pepper to taste [optional]

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

per 1 Serving (180g)

Amount

% Daily Value

Calories

590

Fat

21 g

33 %

Saturated 6.8 g
+ Trans 0.4 g

36 %

Cholesterol

110 mg

Sodium

530 mg

22 %

Carbohydrate

64 g

21 %

Fibre

5 g

21 %

Sugars

7 g

Protein

35 g

Vitamin A

31 %

Vitamin C

19 %

Calcium

10 %

Iron

41 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 serving
Grain Products : 2 ¼ servings
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 ¼ servings

Claims

This recipe is :
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
Free  :
Added Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3 ½
Vegetables 1
Meat and Alternatives 3
Fats 3 ½

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Members' Reviews

1 Reviews (1 with rating only ) 100% would make this recipe again

This recipe is in the following categories

Rice/Grain | Beef | Main courses/Entrées | Lunch box | High Iron | High Fibre | Picnic | Italian