Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Meatballs in Tomato Sauce
- Ingredients
- 2 onions (about 140 grams)
- 2 garlic cloves
- 1 bunch Basil
- 14 ozs Ground beef
- 1 egg
- 1 Tbsp Oats
- salt
- peppers
- 1 Tbsp olive oil
- 2 Tbsps Tomato paste (about 40 grams)
- 2 lbs whole peeled Tomatoes (canned)
- 2 sprigs rosemary
- 2 bay leaves
- 7 ozs macaroni
Peel the onions and garlic and chop finely. Put half of them in a bowl.
Rinse basil, shake dry, pluck leaves and chop finely. Also add to the bowl with the ground beef.
Add egg and oats. Season with salt and pepper and knead with the dough hook of a hand mixer until smooth.
Heat oil in a wide pot. Add remaining onions and garlic and cook until soft over medium heat. Stir in tomato paste and sauté briefly.
Coarsely chop the tomatoes directly in the can with a knife. Add with the juice to the pot and pour in 250 ml (approximately 1 cup) of water.
Rinse rosemary, shake dry, pluck needles and chop finely. Add with the bay leaves to tomato sauce. Season with salt and pepper and simmer for 40 minutes over low heat.
Meanwhile, line a baking sheet with parchment paper. With moistened hands, form small meatballs from the meat mixture. Spread on lined baking sheet and bake on middle rack of preheated oven at 200°C (fan 180°C, gas: mark 3) (approximately 400°F) for 12-15 minutes.
While the meatballs are in the oven, cook macaroni according to package directions in a large pot of boiling salted water until al dente. Add the cooked meatballs to the tomato sauce and drain the macaroni. Serve immediately.
(Percentage of daily recommendation)
| Calorie | 569 cal. | (27 %) | ||
| Protein | 36 g | (37 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 53 g | (35 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6 g | (20 %) |
Healthy, because
Beef is not only leaner than minced pork, it also supplies plenty of iron and zinc - two important trace elements for blood formation and thus for oxygen transport and good resistance. And since the meatballs are cooked in the oven, fat is a minor matter here.
Even smarter
For the last spice fine-tuning you can add 2 teaspoons of mustard to the minced meat mixture. If you want to vary the meatballs: Instead of oatmeal, add a cooked, mashed potato from the day before to the dough. And you can, for example, replace 100 grams of minced meat with low-fat curd cheese.