We Love Fitness

bite-size meatballs with parmesan cream

When you’re dead set on your physique and gym goals, meatballs probably aren’t the first food to come to mind as you plan your meals. But while many meatballs are high in carbs, fat, and sodium, they can also be a great source of minerals, such as zinc and iron, B vitamins, and, of course, muscle-building protein. These mini meatballs contain far fewer carbs and a lot less sodium than many storebought brands and are packed with a lot of flavor, thanks to the herbs, garlic, and variety of meat used. They’re the perfect food to have around when you’re craving a tasty, highprotein snack and are even great for serving at a party. Enjoy!

 

You Will Need:

Utensils
• Sauté Pan
• Mixing Bowls
• Saucepan
• Knife and Spoon
• Whisk
• Skewers

IngredIents:

Meatballs:

2 eggs
1 tbsp minced fresh parsley
1 tsp minced garlic
1 tsp minced fresh oregano
8 oz ground beef
8 oz ground pork
8 oz ground veal
2 tbsp panko breadcrumbs

Parmesan Cream

1½ cups fat-free half-and-half*
1 tsp chicken base
¼ cup Parmesan, powdered or grated
1 tsp chopped fresh parsley
¼ cup grapeseed oil, for sautéing*

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Preparation (Serves 6):

 

1) To prepare the meatballs, whisk the eggs, parsley, garlic, and oregano in a small mixing bowl.
2) In a separate mixing bowl, blend the beef, pork, and veal lightly by hand—do not overwork. Add the herbed eggs to the meat.
3) Add panko breadcrumbs and mix to bind the meat and eggs, then hold in refrigerator for 20–30 minutes.
4) To prepare the Parmesan sauce, combine half-and-half and chicken base in a saucepan over medium heat and simmer for 10 to 15 minutes until slightly thickened.
5) Add cheese and parsley. Reduce heat and cook for a final 10 minutes. Remove from heat and hold warm.
6) Portion meat into one-inch balls. Set aside.
7) In a sauté pan, heat the grapeseed oil, then brown the meatballs, 10 to 12 at a time, on medium heat until golden brown—about 7 to 10 minutes. Place cooked meatballs in a large mixing bowl and blend with the cream sauce, tossing to coat. Remove from sauce, skewer, and serve.

 

Chefs Note

*The original recipe called for deep-frying and cream, but we can reduce fat and calories by sautéing and using fat-free half-and-half. Use just enough of the oil to sauté your first batch of meatballs, then add oil only as needed.

 

Nutritional Breakdown

 

Carbs 8g
Fats 26g
Calories 395
Protein 32g


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We Love Fitness - 2013