Middle Eastern · Dinner
Meatball and Tomato Stew (Low-Calorie)
Lean beef meatballs poached in a garlic and cumin-spiced tomato stew with cinnamon and pomegranate molasses. No browning oil keeps richness in check while the sauce stays deeply savory. Served over rice or with flatbread for scooping.
$4
15 minsPrep
30 minsCook
45 minsTotal
MediumLevel
Nutrition per serving
359Calories
30.1gProtein
18.1gFat
17.2gCarbs
8.7gSugar
3.2gFiber
447mgSodium
99mgChol
6.3gSat Fat
891mgPotassium
95mgCalcium
4.4mgIron
2.5mcgVitamin B12
14mgVitamin C
low-calorie
low-carb
low-calorie
Instructions
1
Prep
Combine ground beef, onion, garlic, breadcrumbs, parsley, cumin, salt and pepper in a bowl; mix gently and shape into 4 small meatballs.
2
Heat olive oil in a medium saucepan over medium heat. Add remaining onion and garlic, cook 3-4 minutes until soft and translucent, stirring often.
3
Add canned tomatoes, beef stock, cumin, cinnamon, pomegranate molasses and bay leaf; bring to a gentle simmer over medium-low heat.
4
Place meatballs into simmering sauce in a single layer, cover, and cook over low heat for 18-20 minutes, turning once, until firm and cooked through.
5
Uncover and simmer over medium-low heat 3-4 minutes, spooning sauce over meatballs, until sauce thickens and clings to spoon.
6
Plate
Discard bay leaf, spoon meatballs and sauce into a shallow bowl, scatter parsley over the top.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 11 oz314g lean ground beef
- 22 onion
- 4 cloves4 cloves garlic
- 4 tbsp4 tbsp fresh breadcrumbs
- 2 tbsp2 tbsp parsley
- 1/2 tsp1/2 tsp cumin-ground
- salt and black pepper, to taste
- 2 tsp2 tsp olive oil
- 7 oz100g, a quarter of a 14.5 oz can canned tomatoes
- 1/2 cup120ml low-sodium beef stock
- 1/2 tsp1/2 tsp cumin-ground
- 1/4 tsp1/4 tsp cinnamon-ground
- 2 tsp2 tsp pomegranate molasses
- 22 small bay leaf
