tablespoon ketchup
2 teaspoons steak sauce
¼ cup crushed pineapple in natural juice, or ¼ cup fresh pureed pineapple
1 tablespoon orange marmalade
1. Preheat the oven to 350°F. Heat 1 tablespoon of the olive oil in a large skillet over medium heat. Add the onion and cook 7 to 8 minutes, stirring often, until the onion softens. Add the garlic and cook 1 minute more, until the garlic is fragrant. Place the bread in a large mixing bowl with the cooked onion and garlic, yogurt, broccoli puree, egg, chicken, salt, nutmeg, and pepper. Beat with an electric mixer on medium speed until smooth. Form into ½-inch meatballs and set on a sheet of waxed paper.
2. Heat the remaining olive oil in the skillet over medium-high heat. Add half of the meatballs and cook 7 to 8 minutes, turning occasionally, until they are browned. Transfer to a plate and repeat with the remaining meatballs.
3. Meanwhile, prepare the sauce. Heat the oil in a small saucepan. Add the onion and sugar. Cook 7 to 8 minutes, stirring occasionally, until the onions are soft and slightly browned. Add the remaining ingredients and bring to a boil, cooking 1 minute more. Puree with an immersion blender or transfer to a food processor and blend until smooth. Pour over the meatballs and serve.
Calories: 322, Carbohydrate: 19 g, Protein: 19 g, Total Fat: 15 g, Saturated Fat: 2.5 g, Sodium: 605 mg, Fiber: 4 g
Meatball Subs
My kids love almost anything served in a bun. And Jerry says food that’s wrapped in “fancy paper” always tastes delicious, no matter what it is. I send him to NY Mets games with this healthy, high-protein take on a regular sub.
----
Prep: 30 minutes
Total: 1 hour
Yield: Serves 8
----
½ cup whole-wheat breadcrumbs
1 cup low-fat, reduced-sodium chicken broth
1 cup sweet potato puree
1 large egg white
1 clove garlic, chopped
¼ teaspoon salt
¼ teaspoon pepper
½ pound ground beef (at least 90% lean)
½ pound ground turkey (all white meat)
1 tablespoon olive oil
½ onion, chopped
2 tablespoons tomato paste
1 (28-ounce) can “no salt added” diced tomatoes
8 whole-wheat hot dog rolls, warmed
1 cup grated part-skim mozzarella
1. In a large bowl, mix the breadcrumbs, ½ cup of the chicken broth, the puree, egg white, garlic, salt, and the pepper. Gently mix in the meat. Form meatballs, 2 inches in diameter, and place them on a sheet of waxed paper.
2. Heat the oil in a large stockpot over medium-high heat. Add the onions. Cook until they begin to soften, 4 to 6 minutes. Add the meatballs and continue to cook 8 to 10 minutes, turning the meatballs occasionally. Clear a small space in the pan and add the tomato paste. Cook 1 additional minute more, until the paste browns slightly. Then mix in the diced tomatoes and remaining broth.
3. Bring to a slow boil, then immediately reduce to a simmer. Cover and cook 35 to 40 minutes, occasionally stirring gently, until the meatballs are cooked through. Transfer 3 meatballs to each hot dog roll. Top each with 2 tablespoons of the sauce and sprinkle with cheese.
Calories: 311, Carbohydrate: 40 g, Protein: 19 g, Total Fat: 7.5 g, Saturated Fat: 2 g, Sodium: 590 mg, Fiber: 7 g
Orange Beef
This a leaner version of a favorite Chinese dish. Sometimes I’ll make it extra spicy for Jerry or substitute tofu for our vegetarian friends.
----
QUICK!
Prep:
20 minutes
Total: 20 minutes
Yield: Serves 4
----
1½ pounds filet or lean beef, cut into cubes, or 1 (14-ounce) package of firm tofu, drained and cut into ½-inch cubes
¼ cup cornstarch, plus 1 teaspoon
½ teaspoon pepper
2 tablespoons canola oil
2 tablespoons reduced-sodium soy sauce
½ cup 100% orange juice
Zest of 1 orange
¼ cup warm water
½ cup sweet potato puree
1 tablespoon light brown sugar
1 teaspoon freshly grated ginger
1 teaspoon hot chili paste (if you are not using chili paste, add 2 cloves garlic)
2 medium carrots, sliced (about 1½ cups)
2 cups broccoli florets
1 tablespoon canola oil
¼ cup chopped scallions
2 teaspoons steak sauce
¼ cup crushed pineapple in natural juice, or ¼ cup fresh pureed pineapple
1 tablespoon orange marmalade
1. Preheat the oven to 350°F. Heat 1 tablespoon of the olive oil in a large skillet over medium heat. Add the onion and cook 7 to 8 minutes, stirring often, until the onion softens. Add the garlic and cook 1 minute more, until the garlic is fragrant. Place the bread in a large mixing bowl with the cooked onion and garlic, yogurt, broccoli puree, egg, chicken, salt, nutmeg, and pepper. Beat with an electric mixer on medium speed until smooth. Form into ½-inch meatballs and set on a sheet of waxed paper.
2. Heat the remaining olive oil in the skillet over medium-high heat. Add half of the meatballs and cook 7 to 8 minutes, turning occasionally, until they are browned. Transfer to a plate and repeat with the remaining meatballs.
3. Meanwhile, prepare the sauce. Heat the oil in a small saucepan. Add the onion and sugar. Cook 7 to 8 minutes, stirring occasionally, until the onions are soft and slightly browned. Add the remaining ingredients and bring to a boil, cooking 1 minute more. Puree with an immersion blender or transfer to a food processor and blend until smooth. Pour over the meatballs and serve.
Calories: 322, Carbohydrate: 19 g, Protein: 19 g, Total Fat: 15 g, Saturated Fat: 2.5 g, Sodium: 605 mg, Fiber: 4 g
Meatball Subs
My kids love almost anything served in a bun. And Jerry says food that’s wrapped in “fancy paper” always tastes delicious, no matter what it is. I send him to NY Mets games with this healthy, high-protein take on a regular sub.
----
Prep: 30 minutes
Total: 1 hour
Yield: Serves 8
----
½ cup whole-wheat breadcrumbs
1 cup low-fat, reduced-sodium chicken broth
1 cup sweet potato puree
1 large egg white
1 clove garlic, chopped
¼ teaspoon salt
¼ teaspoon pepper
½ pound ground beef (at least 90% lean)
½ pound ground turkey (all white meat)
1 tablespoon olive oil
½ onion, chopped
2 tablespoons tomato paste
1 (28-ounce) can “no salt added” diced tomatoes
8 whole-wheat hot dog rolls, warmed
1 cup grated part-skim mozzarella
1. In a large bowl, mix the breadcrumbs, ½ cup of the chicken broth, the puree, egg white, garlic, salt, and the pepper. Gently mix in the meat. Form meatballs, 2 inches in diameter, and place them on a sheet of waxed paper.
2. Heat the oil in a large stockpot over medium-high heat. Add the onions. Cook until they begin to soften, 4 to 6 minutes. Add the meatballs and continue to cook 8 to 10 minutes, turning the meatballs occasionally. Clear a small space in the pan and add the tomato paste. Cook 1 additional minute more, until the paste browns slightly. Then mix in the diced tomatoes and remaining broth.
3. Bring to a slow boil, then immediately reduce to a simmer. Cover and cook 35 to 40 minutes, occasionally stirring gently, until the meatballs are cooked through. Transfer 3 meatballs to each hot dog roll. Top each with 2 tablespoons of the sauce and sprinkle with cheese.
Calories: 311, Carbohydrate: 40 g, Protein: 19 g, Total Fat: 7.5 g, Saturated Fat: 2 g, Sodium: 590 mg, Fiber: 7 g
Orange Beef
This a leaner version of a favorite Chinese dish. Sometimes I’ll make it extra spicy for Jerry or substitute tofu for our vegetarian friends.
----
QUICK!
Prep:
20 minutes
Total: 20 minutes
Yield: Serves 4
----
1½ pounds filet or lean beef, cut into cubes, or 1 (14-ounce) package of firm tofu, drained and cut into ½-inch cubes
¼ cup cornstarch, plus 1 teaspoon
½ teaspoon pepper
2 tablespoons canola oil
2 tablespoons reduced-sodium soy sauce
½ cup 100% orange juice
Zest of 1 orange
¼ cup warm water
½ cup sweet potato puree
1 tablespoon light brown sugar
1 teaspoon freshly grated ginger
1 teaspoon hot chili paste (if you are not using chili paste, add 2 cloves garlic)
2 medium carrots, sliced (about 1½ cups)
2 cups broccoli florets
1 tablespoon canola oil
¼ cup chopped scallions
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