| ITALIAN
MEATBALLS AND SAUCE
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version)
5
Quart / 4.7 Liter Liquid Core® Cooker and Cover
11 Inch / 28 Centimeter Skillet
Ingredients:
| For Sauce: |
For Meatballs: |
- 1/2 cup onions, chopped
- 1/2 cup sweet bell pepper, chopped
- 1/2 pound / 227 grams mushrooms, sliced
- 2 cloves garlic, minced
- Two 14 1/2 ounce / 211 grams cans whole tomatoes
- 15 ounce / 425 grams can tomato puree
- 1 teaspoon sugar
- 1 1/2 teaspoons oregano
|
- 1 pound / 454 grams lean ground chuck
- 1/2 pound / 227 grams lean ground pork
- 1/4 cup grated Parmesan cheese
- 1/4 cup egg substitute (1 egg)
- 1/2 cup fresh bread crumbs
- 2 tablespoons parsley, finely chopped
- 3 cloves garlic, minced
- 1 medium onion, finely chopped
- 1/2 teaspoon seasoned salt
- 1/2 teaspoon pepper
- Corn oil or olive oil cooking spray
|
Preparation:
For sauce:
- Preheat 5 Quart / 4.7 Liter Liquid Core Cooker to 250¼F / 121¼C.
Add onions, peppers, mushrooms and garlic. Stir, cover and cook
5 minutes or until mushrooms are soft.
- Stir in remaining ingredients. Cover and reduce heat to simmer.
Continue simmering while you make the meatballs. Stir occasionally
and break up tomatoes with a wooden spoon.
For meatballs:
- Mix ingredients for meatballs in large bowl. Form into 24 golf
ball-sized meatballs. Lightly spray meatballs with cooking spray.
- Preheat 11 Inch / 28 Centimeter Skillet over medium heat. Add
meatballs, turning as they brown.
- Remove meatballs and place on paper towels to absorb excess
grease.
- Add to prepared sauce to finish cooking, approximately 15 minutes.
- Serve over 1 cup prepared pasta of choice.
Serves 6
| Nutrition
Analysis per Serving: |
Food
Exchange per Serving: |
| Calories |
415 |
Bread/Starch |
1 |
| Protein |
32 g |
Other
Carbs/Sugar |
-- |
| Carbohydrates |
34 g |
Very Lean Meat/Protein |
-- |
| Dietary Fiber |
6 g |
Lean Meat |
4 |
| Sugar |
16 g |
Fruit |
-- |
| Fat |
18 g |
Vegetables |
5 |
| %
Calories from Fat |
38% |
Milk Skim |
-- |
|
|
Fat |
2 |
|
