Meatballs in Curry Sauce

Meatballs in Curry Sauce

This recipe comes from the book "Cuisiner pour vaincre la douleur et l'inflammation chronique", de Jacqueline Lagacé, Ph.D., Éditions FIDES, 2011

4 servings
Preparation 15 min
Cooking 35 min

380 calories per serving 


Ingredients

460 g ground beef, lean    
3 tbsp brown rice flour, seasoned with salt and pepper   30 g
1 onions, chopped   200 g
2 cloves garlic, crushed and chopped    
2 tbsp Italian parsley, fresh, chopped   10 g
1 eggs size large    
15 drops Tabasco sauce   0.63 mL
1 dried chili peppers, minced   0.4 g
  ground pepper to taste    
1 pinch salt [optional]   0.1 g
1 tbsp olive oil   15 mL
1 onions, minced   200 g
1 tbsp curry powder   9 g
1 tbsp white rice flour, or other type   10 g
2 cups chicken broth, low-sodium, hot   500 mL
2 tbsp raisins   20 g
3 tbsp grated coconut [optional]   16 g

Before you start

A blender or food processor will be very useful to prepare the meatballs.

Method

  1. Place the first 8 ingredients in a bowl, season with salt and pepper. Run in the blender at medium speed for 3 to 4 minutes. Make balls, dip them in some additional flour and keep aside.
  2. Pour oil in a pan and heat (it should not be smoking). As soon as the oil becomes hot, add onions and cook for 3 to 4 minutes. Add curry and continue cooking for 2 to 3 minutes.
  3. Add flour, mix everything and pour in the hot chicken broth. Season with salt and pepper. Cook over low heat for 5 to 6 minutes.
  4. Add the meatballs, raisins, and season to taste.
  5. Simmer over low heat for 10 to 15 minutes and serve with grated coconut on top.

Nutrition Facts Table

Nutrition Facts

per 1 serving (320g)

Amount

% DV*

* DV = Daily Value

Calories

380

Fat

19 g

29 %

Saturated 6 g
+ Trans 0 g

32 %

Cholesterol

110 mg

Sodium

120 mg

5 %

Carbohydrate

24 g

8 %

Fibre

3 g

11 %

Sugars

7 g

Protein

29 g

Vitamin A

4 %

Vitamin C

15 %

Calcium

6 %

Iron

25 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: ¾ serving
Grain Products: ½ serving
Milk and Alternatives: 0 serving
Meat and Alternatives: serving

More info

Claims

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

More info


This recipe is in the following categories: Beef | Main courses/Entrées | Diabetes-friendly | Halal | High Iron | Kosher | Low Sodium

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