9 hours ago
Sunday, March 21, 2010
Found this recipe at Whole Foods dot com. I've been looking for recipes to integrate Quinoa, an awesome complex carb great for fueling activity! I have been meaning to make this and did today, so we'd have them for the week. The meatballs get approval from both me and Hubs!
I made the recipe and it made 24 LARGE meatballs -- could have easily made 30 - 35 smaller ones.
Next time I will try using ground turkey, or even ground chicken.
Nonstick cooking spray
1 pound (95-percent) lean ground beef
3/4 cup cooked quinoa
1/4 cup finely chopped onions
1/4 cup grated carrots
1/4 cup grated zucchini
2 tablespoons ketchup
1 tablespoon chopped garlic
1 tablespoon soy sauce
1/2 teaspoon pepper
1/2 teaspoon salt
1/4 teaspoon dried oregano
1/4 teaspoon dried thyme
Preheat oven to 500°F. Line a large baking sheet with foil then grease with cooking spray; set aside.
In a large bowl, mix together beef, quinoa, onions, carrots, zucchini, ketchup, garlic, soy sauce, pepper, salt, oregano, thyme and egg until well combined. Shape beef mixture into 16 balls and transfer to prepared baking sheet. Roast until cooked through and golden brown, 12 to 15 minutes. Serve hot.
(Note: To cook quinoa, bring 1 cup water to a boil in a small pot. Pour in ½ cup quinoa, cover and simmer until water is absorbed, 10 to 12 minutes. Set aside off of the heat for 10 minutes then fluff with a fork. Makes about 1 1/2 cups.)
Per serving (about 4oz/113g-wt.): 150 calories (45 from fat), 5g total fat, 2g saturated fat, 75mg cholesterol, 470mg sodium, 8g total carbohydrate (1g dietary fiber, 2g sugar), 17g protein