Meatballs w/ Tomato & Zucchini Medley
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| Wed, 03-19-2008 - 9:18am |
Meatballs With Tomato and Zucchini Medley (Phases 2 and 3)
Description
Use this one-dish meal to easily add a few servings of vegetables to your day. Serve it in bowls with crusty whole-grain bread or spoon it over whole-wheat fettuccine.
Makes 2 servings
Ingredients
1/4 pound extra-lean ground beef or ground turkey breast
2 tablespoons whole-wheat bread crumbs
2 tablespoons liquid egg substitute or egg white
3/8 (divided, 1/4 and 1/8) teaspoon ground black pepper
1/4 teaspoon dried Italian seasoning
3 tablespoons grated Parmesan cheese
1/2 onion, finely chopped
1 clove garlic, minced
1 zucchini, halved lengthwise and sliced
1/2 yellow squash, halved lengthwise and sliced
1/2 can (8 ounces) Italian-style cut tomatoes (reserve liquid)
1/2 can (8 ounces) crushed tomatoes
2 tablespoons chopped fresh basil
Sprig basil, for garnish
Instructions
In a large bowl, combine the beef or turkey, bread crumbs, egg substitute or egg, 1/4 teaspoon of the pepper, the Italian seasoning, and 2 tablespoons of the cheese. Form into balls the size of walnuts.
Spray a large nonstick skillet with cooking spray and heat over medium heat. Working in batches, add the meatballs and cook for 15 minutes, or until browned and no longer pink inside. Remove to a bowl, leaving drippings in the skillet. Repeat to cook the remaining meatballs.
In the same skillet in warm drippings over medium-high heat, add the onion and garlic and cook for 5 minutes, or until the onion is tender. Stir in the zucchini, yellow squash, cut tomatoes (with juice), crushed tomatoes, the remaining 1/8 teaspoon pepper, the remaining 1 tablespoon cheese, and the meatballs. Heat to boiling. Reduce the heat to low, cover, and cook for 20 minutes. Stir in the chopped basil. Garnish with the basil sprig.
Recipe from The South Beach Diet® Cookbook.
Nutritional Information:
280 calories
20 g total fat (5 g sat)
88 mg cholesterol
25 g carbohydrate
23 g protein
6 g fiber
646 mg sodium


