Healthier Version Of A Classic Recipe

Meatballs with Capers in Spicy Cream Sauce

4.2
Average: 4.2 (10 votes)
(10 votes)
Meatballs with Capers in Spicy Cream Sauce

Meatballs with Capers in Spicy Cream Sauce - Delicious old-fashioned flavor

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Health Score:
71 / 100
Difficulty:
very easy
Difficulty
Preparation:
25 min.
Preparation
ready in 45 min.
Ready in
Calories:
460
calories
Calories

Healthy, because

Even smarter

Nutritional values

Not only do these meatballs have a delicious flavor, but they are also relatively low in fat and calories. Additionally, because this sauce is prepared with soy cream, instead of roux, the meatballs are lighter than traditional Italian recipes.

These meatballs make for an excellent starter.

1 serving contains
(Percentage of daily recommendation)
Calorie460 cal.(22 %)
Protein42 g(43 %)
Fat24 g(21 %)
Carbohydrates17 g(11 %)
Sugar added0 g(0 %)
Roughage3 g(10 %)
Vitamin A0.1 mg(13 %)
Vitamin D0.9 μg(5 %)
Vitamin E1.2 mg(10 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.5 mg(45 %)
Niacin15.5 mg(129 %)
Vitamin B₆0.4 mg(29 %)
Folate42 μg(14 %)
Pantothenic acid1.9 mg(32 %)
Biotin8.8 μg(20 %)
Vitamin B₁₂1.9 μg(63 %)
Vitamin C6 mg(6 %)
Potassium579 mg(14 %)
Calcium185 mg(19 %)
Magnesium83 mg(28 %)
Iron5.6 mg(37 %)
Iodine6 μg(3 %)
Zinc5.9 mg(74 %)
Saturated fatty acids6.4 g
Uric acid274 mg
Cholesterol210 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
1 day-old White roll
3 ½ ozs onions
½ bunch parsley
1 lb Ground veal
2 eggs
1 Tbsp medium-hot Mustard
salt
peppers
1 ¾ qts Broth
3 tsps cornstarch
1 oz Caper (from a jar)
¾ cup Soy creamer
8 caperberry (from a jar)
How healthy are the main ingredients?
onionMustardparsleyeggsalt
Preparation

Kitchen utensils

2 Pots (with lid), 1 Bowl, 1 Small bowl, 1 Plate, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Sieve, 1 Slotted spoon, 1 Whisk, 1 Lid

Preparation steps

1.
Meatballs with Capers in Spicy Cream Sauce preparation step 1

Soak the roll in a small bowl of warm water for about 10 minutes. Meanwhile, peel and finely chop the onions. Rinse parsley, shake dry, pluck leaves and finely chop. 

2.
Meatballs with Capers in Spicy Cream Sauce preparation step 2

In another bowl, mash the moistened roll and mix together with the ground veal, eggs, onions, parsley and mustard. Season with salt and pepper. Knead mixture into a dough.

3.
Meatballs with Capers in Spicy Cream Sauce preparation step 3

With moistened hands, shape the meat mixture into approximately eight equal-size patties.

4.
Meatballs with Capers in Spicy Cream Sauce preparation step 4

Bring broth to a boil in a pot. Add the meatballs and return to a boil. Cover and simmer over medium heat (just below the boiling point) until meatballs are cooked through, 15-20 minutes.

5.
Meatballs with Capers in Spicy Cream Sauce preparation step 5

Remove approximately 2-1/2 cups of the cooking liquid and pour through a sieve into another pot (leave meatballs in the remaining broth and keep warm).

6.
Meatballs with Capers in Spicy Cream Sauce preparation step 6

Bring strained broth to a boil. In a small bowl, mix the cornstarch in a little cold water until smooth and then add it to the boiling broth and let boil, stirring, until sauce is slightly thickened. Rinse and drain capers; set aside 8 for garnish. Add rest of capers and the soy creamer to the sauce. Cook until heated through, about 1 minute. Season with salt and pepper.

7.
Meatballs with Capers in Spicy Cream Sauce preparation step 7

Remove meatballs with a skimmer from the broth and add to the sauce. Garnish with remaining capers and the parsley and serve wtih brown rice, if desired. 

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