Greek · Dinner
Meatball Stew in Tomato Sauce (Low-Calorie)
Greek-style beef meatballs seasoned with oregano, pan-seared and simmered in a garlic-tomato sauce with beef stock. Served over orzo with fresh parsley and lemon, this lean version delivers bright Mediterranean flavours in a light, protein-rich dish.
$4
15 minsPrep
30 minsCook
45 minsTotal
MediumLevel
Nutrition per serving
394Calories
35.1gProtein
13.7gFat
38.2gCarbs
8.9gSugar
4.3gFiber
918mgSodium
120mgChol
4.5gSat Fat
810mgPotassium
100mgCalcium
5.1mgIron
2.6mcgVitamin B12
15mgVitamin C
low-calorie
protein-rich
low-calorie
Instructions
1
Prep
Combine ground beef, garlic, onion, half the parsley, oregano, breadcrumbs, egg, salt and pepper; shape into four meatballs.
2
Sear
Heat olive oil in a small saucepan over medium-high heat; sear meatballs three to four minutes, turning occasionally, until browned on all sides.
3
Simmer
Add remaining garlic and stir 30 seconds until fragrant, then add canned tomatoes, beef stock, sugar and bay leaf; bring to a gentle simmer.
4
Braise
Cover partially and cook 18 to 20 minutes over medium-low heat, spooning sauce over meatballs occasionally, until cooked through.
5
Plate
Cook orzo in salted boiling water until tender, drain, spoon into bowl, top with meatballs and sauce, discard bay leaf, scatter parsley over top, serve with lemon.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 12 oz427g lean ground beef
- 22 small clove garlic
- 11 small onion
- 4 tbsp4 tbsp fresh parsley, divided
- 2 tsp2 tsp dried oregano
- 4 tbsp32g dry breadcrumbs
- 11 large egg
- 1 1/2 tsp1 1/2 tsp salt, divided
- 1/2 tsp1/2 tsp black pepper, divided
- 3 tsp15ml olive oil
- 2 clove2 clove garlic
- 7 oz100g, a quarter of a 14.5 oz can canned tomatoes
- 2/3 cup160ml low-sodium beef stock
- 1 tsp1 tsp sugar
- 22 small bay leaf
- 1/2 cup70g dry orzo
- 22 lemon wedge, for serving
