Italian · Dinner
Fried Beef Meatballs (Low-Calorie)
Italian beef meatballs made with lean ground beef and a panko-oat binder, pan-seared until golden, simmered in tomato-basil sauce, and finished with parmesan for a tender centre without deep-fry calories.
$4
15 minsPrep
20 minsCook
35 minsTotal
MediumLevel
Nutrition per serving
376Calories
35.2gProtein
18.9gFat
13.2gCarbs
5.2gSugar
2.1gFiber
735mgSodium
189mgChol
7.1gSat Fat
680mgPotassium
175mgCalcium
3.7mgIron
2.4mcgVitamin B12
8.8mgVitamin C
low-calorie
low-carb
protein-rich
low-calorie
Instructions
1
Prep
Combine ground beef, panko, milk, beaten egg, minced garlic, chopped parsley, half the parmesan, half the salt, and pepper; mix gently and shape into 5 equal meatballs.
2
Sear
Heat olive oil in a skillet over medium-high heat. Cook meatballs 10 minutes, turning occasionally, until golden brown on all sides.
3
Simmer
Warm crushed tomatoes, torn basil, remaining salt, and oregano in the skillet over medium-low heat for 5 minutes until sauce thickens slightly.
4
Finish
Add meatballs to sauce and simmer over low heat for 2 minutes.
5
Plate
Spoon meatballs and sauce onto a plate, top with remaining parmesan, and serve warm.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g lean ground beef (90/10)
- 4 tbsp20g panko breadcrumbs
- 2 tbsp30ml skim milk
- 22 small eggs, lightly beaten (about 25g)
- 2 clove2 clove garlic
- 2 tbsp8g fresh parsley
- 2 tbsp18g parmesan, divided
- 1 cup240g canned crushed tomatoes
- 88 fresh basil leaves
- 1 1/2 tsp7.5ml olive oil
- 1/2 tsp1/2 tsp salt, divided
- 2 pinch2 pinch black pepper
- 2 pinch2 pinch dried oregano
