Hello friends! Today I have a delicious meatball recipe for you, you may have noticed that it was posted over on Obesity Help yesterday and I’m posting it here too for those that missed it! It’s my spin on a classic meatloaf but loaded with veggies and in a portion that, is in my opinion, a lot more manageable and less overwhelming to eat. I happily created this recipe for Obesity Help, an online support group that was founded in 1998 to help those individuals affected by obesity.
Since then this community has grown to over 700,000 members and 16,600 bariatric professionals. I had the absolute pleasure of meeting and working with this amazing group of individuals, last year when I attended the 2016 Obesity Help Conference held in Anaheim, California where I was on a panel speaking about nutrition after weight loss surgery and in case you missed it I’ll be speaking again at the conference this coming October about setting yourself up for success while traveling and eating out. I encourage you to visit and join Obesity Help (it’s free!) and while you are there, go check out my Meatloaf Meatballs and come back to The Bariatric Dish and tell me what you think!
- 1 1/2 pounds of ground beef
- 1 cup diced sweet yellow onion (medium sized)
- 1 cup shredded carrot
- 2 cups finely chopped kale
- 2-3 tablespoons olive oil (or avocado oil)
- 1 egg, whisked
- 1/4 cup worcestershire sauce
- 1/4 cup almond flour (you may use bread crumbs)
- 4 medium-large cloves garlic, minced
- salt and pepper (to taste)
- 1/2 cup ketchup (or to preference)
- Pre-heat oven to 375 degrees
- Dice your onions and place in a fry pan with 1 tablespoon of high quality olive oil, saute the onions until they have a nice translucent brown (not burnt or caramelized) look to them.
- Add in the shredded carrot and finely chopped kale to the pan. You may need to add a little more olive oil to the pan. Cook until the vegetables are soft. Turn off the heat and add the minced garlic, stirring to incorporate into mixture, set hot pan aside off of burner to cool.
- Place the ground beef into a large mixing bowl.
- Gently beat the egg and add to the meat
- Add the almond flour (or bead crumbs), salt and pepper and worcestershire sauce and mix together.
- Add in the veggie mixture and finish mixing the ingredients.
Using a large scoop, (OXO large) scoop out the meat and form into balls and put the meatballs onto a cookie sheet. I have never greased or lined my cookie sheet and I have never had a problem with the meatballs sticking. A pro tip I learned from Ben and Jenni Hulet, from the Urban Poser is to make sure the meatballs are touching (tee-hee-hee) to yield a juicy ball (tee-hee-hee). After the meatballs are formed and on the cookie sheet I add a little more salt, pepper and worcestershire sauce.
Place the meatballs into the oven and bake for 17-20 minutes, remove from oven and brush the ketchup on, put back in the oven for another 15 minutes. I prefer my meatballs to be on the medium rare side, because when you reheat them they don’t become dry. Cooking the meatballs as the recipe states will make them more on the medium-well side, please adjust the cooking time to your preference.
My choice is to use organic, grass-fed ground beef whenever possible due to it’s valuable nutritional benefit, gluten free and organic ingredients however, it’s NOT necessary or required to make and enjoy this dish.
- Calories: 139kcal
- Sugar: 3g
- Sodium: 172mg
- Fat: 10g
- Saturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 5g
- Fiber: 1g
- Protein: 7g
- Cholesterol: 34mg
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