Italian · Dinner
Baked Meatballs in Tomato Sauce (Low-Chol)
Oven-baked meatballs made from lean ground beef and egg white, simmered in a garlic and oregano tomato sauce. Panko and skim milk keep the mixture tender without extra fat, finished with a light scatter of parmesan and basil for a classic Italian bake with reduced cholesterol and saturated fat.
$5
15 minsPrep
30 minsCook
45 minsTotal
MediumLevel
Nutrition per serving
380Calories
35.8gProtein
18.8gFat
15.2gCarbs
5.5gSugar
2.2gFiber
798mgSodium
75mgChol
6.4gSat Fat
850mgPotassium
170mgCalcium
3.9mgIron
2.4mcgVitamin B12
8.8mgVitamin C
low-cholesterol
protein-rich
low-carb
low-calorie
low-chol
Instructions
1
Prep
Preheat oven to 400°F (200°C). Combine ground beef, egg white, panko, skim milk, 1 clove minced garlic, onion finely diced, parmesan, oregano, salt and pepper until just combined.
2
Roast
Shape mixture into 3 even meatballs with damp hands. Arrange in a small baking dish and roast at 400°F for 12 minutes until lightly browned.
3
Simmer
Warm olive oil in a small saucepan over medium heat, add remaining garlic minced and cook 30 seconds until pale gold. Stir in canned tomatoes and simmer 8 minutes until slightly thickened.
4
Braise
Pour sauce over roasted meatballs and return dish to oven. Bake at 400°F for 10 minutes until sauce bubbles and meatballs reach 160°F internally.
5
Plate
Rest 5 minutes until sauce settles. Spoon meatballs and sauce onto a plate, scatter with torn basil leaves and a pinch of parmesan, and serve warm.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 12 oz340g lean ground beef (90/10)
- 22 large egg white
- 4 tbsp28g panko breadcrumbs
- 4 tbsp60ml skim milk
- 4 cloves4 cloves garlic
- 4 tbsp4 tbsp onion
- 2 tbsp2 tbsp parmesan
- 1 tsp1 tsp oregano-dried
- 1/2 tsp1/2 tsp salt
- 1/4 tsp1/4 tsp black pepper
- 7 oz100g, a quarter of a 14.5 oz can canned tomatoes
- 2 tsp2 tsp olive oil
- 44 basil leaves
