Spanish · Dinner
Meatballs in Tomato Sauce (High-Protein)
Pan-seared beef meatballs enriched with white beans, simmered in garlic and tomato sauce, finished with pecorino and parsley. A Spanish albondigas variation delivering high protein and fiber, braised until tender and served warm as tapas.
$5
20 minsPrep
25 minsCook
45 minsTotal
MediumLevel
Nutrition per serving
497Calories
52gProtein
22.8gFat
25.2gCarbs
6.1gSugar
8.7gFiber
1127mgSodium
232mgChol
8.2gSat Fat
1045mgPotassium
332mgCalcium
6.2mgIron
2.8mcgVitamin B12
11mgVitamin C
protein-rich
high-fiber
low-carb
high-protein
Instructions
1
Prep
Combine lean ground beef, mashed cannellini beans, egg, panko, minced garlic, pecorino, parsley, smoked paprika, salt and pepper in a bowl; mix until evenly combined.
2
Shape mixture into 6–7 meatballs about 1 inch each, rolling firmly so they hold together during searing.
3
Heat olive oil in a small skillet over medium-high heat; sear meatballs for 4–5 minutes, turning occasionally, until browned on all sides.
4
Push meatballs aside, add diced onion and sauté over medium heat for 2–3 minutes until translucent; add crushed tomatoes, beef stock and dried oregano.
5
Simmer over medium-low heat for 12–15 minutes, spooning sauce over meatballs occasionally, until sauce thickens and meatballs reach 160°F at centre.
6
Plate
Spoon meatballs and sauce into a shallow dish, scatter with pecorino and fresh parsley, and serve warm.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 15 oz426g beef-ground-lean
- 5.2 oz75g, about half a 15 oz can, drained cannellini-bean
- 22 eggs
- 4 tbsp4 tbsp panko-breadcrumbs
- 4 cloves4 cloves garlic
- 4 tbsp4 tbsp pecorino-romano
- 2 tbsp2 tbsp parsley
- 1/2 tsp1/2 tsp smoked-paprika
- 1/2 tsp1/2 tsp salt
- 1/4 tsp1/4 tsp black-pepper
- 2 tbsp2 tbsp olive-oil
- 11 onion
- 11 oz150g, about a third of a 14.5 oz can canned-tomatoes
- 1/2 cup120ml beef-stock
- 1 tsp1 tsp oregano-dried
