Your family will love these plump, juicy meatballs with a light and vibrant side of broccoli salad and crunchy mung bean sprouts.
The majority of the energy in this recipe comes from the meatballs which provide plenty of protein, vitamins B3, B5, B6 and B12, choline iron, selenium and zinc.
The parsley and broccoli boost the folate, potassium, vitamins A, C and K, while the tomato lifts the vitamins A and C.
One serve provides 480 calories, 44 g protein, 27 g fat, 11 g of net carbs and P:E = 0.9.
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
- Broccoli salad
- A handful of mung beans (approx. 30 g per serve)
- 400 g broccoli, finely chopped
- 80 g parsley, finely chopped
- 1 tsp Dijon mustard
- 4 tbsp olive oil
- 1 tbsp apple cider vinegar
- 600 g ground meat (e.g. lamb, beef, kangaroo, venison, pork, chicken or a mixture of these meats)
- Scant coconut oil or olive oil
- 1/2 onion, diced
- 1 garlic cloves, crushed
- 2 tbsp tomato paste
- 1 tsp salt
- 1 tsp ground black pepper
- 1 tsp favourite dried herbs (rosemary, basil, parsley)
- 1 tin 400 g chopped tomatoes
- 1 clove garlic, crushed
- Combine salad ingredients and toss. Set aside, leaving time for the vinegar to soften the raw broccoli a bit.
- Make meatballs as per instructions on the following page.
- Plate up broccoli salad and meatballs with a handful of mung beans.
- To make the meatballs put ground meat of choice in a bowl.
- Heat a small fry pan to a medium heat, spray the pan with olive oil spray or use a tiny bit of coconut oil.
- Add diced onions and 1 clove of crushed garlic to the pan
- and lightly cook until soft.
- Add the cooked onions and garlic to the ground meat.
- Add salt, pepper, herbs and tomato paste.
- Use your hands to mix all ingredients thoroughly.
- Roll into even balls about 35 g each (at this point you can freeze and cook them another time).
- Heat a large frypan to medium-high heat.
- Add olive oil and crushed garlic and stir until lightly golden approx 30 seconds.
- Add tomatoes and turn down heat to simmer for 15 minutes, stirring when needed. Turn off the heat and let sit while you cook the meatballs.
- Heat another frypan to a medium heat, add meatballs in batches, cooking them in their own fat, turning every few minutes so they brown all over.
- Once all sides are brown, place meatballs in a frypan with sauce.
- Place lid on the pan and let rest until you are ready to eat (the meatballs will keep cooking in the sauce and when you re-heat them).
- Note: Pork and chicken must be fully cooked
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