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Meatballs in Curry Sauce

6 Reviews
100% would make this recipe again

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

Preparation : 15 min Cooking : 35 min
380 calories/serving
  • Can be done in advance
  • Can be frozen
  • Easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Diabetes-friendly

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
1 tbsp olive oil 15 mL
1 onions, minced 200 g
1 tbsp curry powder 9 g
1 tbsp white rice flour 10 g
2 cups chicken broth, low-sodium, hot 500 mL
2 tbsp raisins 20 g
ground pepper to taste [optional]
salt [optional]
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

per 1 Serving (320g)

Amount

% Daily Value

Calories

380

Fat

19 g

29 %

Saturated 6.4 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

14 %

Calcium

5 %

Iron

27 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : ¾ serving
Grain Products : ½ serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 ½ servings

Claims

This recipe is :
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
Free  :
Added Sugar

DIABETES Exchange

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

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Members' Reviews

6 Reviews (6 with rating only ) 100% would make this recipe again

This recipe is in the following categories

Beef | Main courses/Entrées | High Iron | Kosher | Halal | Diabetes-friendly | Low Sodium