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Feel-Good Recipes

Yummy Meatballs

Yummy Meatballs

By Dietitian and Nutritionist Alison Bencke

This food is good for the gut and great for tempting reluctant meat eaters. Cook rice using the absorption method (when all cooking water is absorbed into the rice). It produces more resistant starch, which contains some fiber, than rice cooked in a lot of water.

If you can tolerate tomatoes, try the accompanying dipping sauce, too.

  • Serves 4 (makes approximately 24 to 28 meatballs)
  • 8 ounces lean minced beef
  • 8 ounces lean minced lamb
  • 1 cup cooked rice (let cool before using)
  • 1 tablespoon milk
  • 1 beaten egg
  • 1 teaspoon Italian herbs or tolerated Asian herbs
  • 1/2 tablespoon favorite mild mustard
  • Freshly ground black pepper, amount desired
  • Canola oil

Mix all ingredients except canola oil in a bowl. Wet hands and make golf-ball-sized meatballs. Refrigerate until ready. Use canola oil to lightly coat the pan, then fry meatballs gently. Avoid cooking for more than 2 to 3 minutes on any side, and turn balls over at least 3 times. Meatballs should be tender but cooked through. Place meatballs on toothpicks or thread along 4 skewers to serve.

  • Make this dipping sauce if tomatoes are tolerated:
  • 15-ounce can crushed tomatoes
  • Fresh chopped basil, or dried basil, or 1 tablespoon sweet chili sauce if tolerated

Heat crushed tomatoes in saucepan. Reduce to desired consistency. Stir in basil or sweet chili sauce during the final minutes.

  • Nutrition per serving:
  • Calories 243
  • Protein 30 g
  • Fat 7 g
  • Saturated fat 3 g
  • Fiber 0 g
  • Calcium 22 mg

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Note: these tips should not replace advice from your physician. Always check with your physician before making any changes to your eating habits.