Sweet and Sour Meatballs

Sweet and Sour Meatballs

There’s a reason some things become classics; they’re awesome! Enter meatballs, any variety for a party. Today I’ve revamped sweet and sour meatballs, by using extra lean beef, whole wheat bread, baking the meat balls and sodium-reduced ingredients these meatballs are all around healthier. Noting that, I must point out, no one will know these are healthier because they’re absolutely insane delicious!

Serves 8

3 Pieces of whole wheat baguette (1 inch thick)

1 Medium onion, grated

400 g extra lean ground beef

1 (Large) egg

3 Cloves garlic, crushed

1 tsp salt

½ tsp pepper

2 Cups sodium-reduced beef stock

¼ Cup ketchup

¼ Cup brown sugar

¼ Cup white vinegar

¼ Cup sodium-reduced soy sauce

2 tbsp cornstarch

2 tbsp water

Preheat your oven to 350.

In a large mixing bowl pour some Luke warm water over the bread slices and let the bread soak in the water; leave enough water to cover the bread.

After the bread has completely softened and absorbed the water, drain the water out of the bowl and gently squeeze the excess water out of the bread.

When you are left with soaked bread only, add the onion, beef, egg, garlic, salt and pepper to the bowl; mix well using your hand. Stop mixing just when the ingredients have come together, you don’t want to over work the meat.

Start to roll the meat balls and place on a nonstick baking sheet. If you don’t have a good quality nonstick baking sheet line it with parchment or wax paper rather than using oil.

To help make sure the meatballs are uniform in size I divide the meat into 4 portions (the same way I make burgers) and then divide each portion into 3 and then divide each of those portions in half to make 24 meatballs.

Bake the meatballs for 20 minutes.

Meanwhile prepare the Sweet and Sour Sauce:

In a sauce pot, whisk together the beef stock, ketchup, brown sugar, white vinegar and soy sauce and bring it to a boil.

Whisk together the cornstarch and water until completely lump free and add it to the pot once it’s come to a boil.

Let the pot boil until it’s thickened and then drop the heat to low.

Add the meatballs to the sauce when you take them out of the oven.

Taste and adjust seasoning.

Serve immediately.

Notes:

1. I served this with rice and garnished with fresh parsley J
2. You can use extra lean ground turkey or ground chicken (pork would work too) in place of beef but omit the egg and use ½ tsp salt and ¼ tsp pepper instead.

Sweet and Sour Meatballs

Print Recipe

There’s a reason some things become classics; they’re awesome! Enter meatballs, any variety for a party. Today I’ve revamped sweet and sour meatballs, by using extra lean beef, whole wheat bread, baking the meat balls and sodium-reduced ingredients these meatballs are all around healthier. Noting that, I must point out, no one will know these are healthier because they’re absolutely insane delicious!

Servings	Prep Time
8	10 minutes

Cook Time

20 minutes

Servings Prep Time 8 10 minutes

Cook Time 20 minutes

Sweet and Sour Meatballs Print Recipe There’s a reason some things become classics; they’re awesome! Enter meatballs, any variety for a party. Today I’ve revamped sweet and sour meatballs, by using extra lean beef, whole wheat bread, baking the meat balls and sodium-reduced ingredients these meatballs are all around healthier. Noting that, I must point out, no one will know these are healthier because they’re absolutely insane delicious! Servings Prep Time 8 10 minutes Cook Time 20 minutes Servings Prep Time 8 10 minutes Cook Time 20 minutes

Ingredients

• 3 pieces whole wheat baguette (1 inch thick)
• 1 medium onion, , grated
• 400 g extra lean ground beef
• 1 Large egg
• 3 cloves garlic , crushed
• 1 tsp salt
• 1/2 tsp pepper
• 2 cups sodium-reduced beef stock
• 1/4 cup ketchup
• 1/4 cup brown sugar
• 1/4 cup white vinegar
• 1/4 cup sodium-reduced soy sauce
• 2 tbsp cornstarch
• 2 tbsp cold water

Servings:

Instructions

1. Preheat your oven to 350.
2. In a large mixing bowl pour some Luke warm water over the bread slices and let the bread soak in the water; leave enough water to cover the bread.
3. After the bread has completely softened and absorbed the water, drain the water out of the bowl and gently squeeze the excess water out of the bread.
4. When you are left with soaked bread only, add the onion, beef, egg, garlic, salt and pepper to the bowl; mix well using your hand. Stop mixing just when the ingredients have come together, you don’t want to over work the meat.
5. Start to roll the meat balls and place on a nonstick baking sheet. If you don’t have a good quality nonstick baking sheet line it with parchment or wax paper rather than using oil.
6. To help make sure the meatballs are uniform in size I divide the meat into 4 portions (the same way I make burgers) and then divide each portion into 3 and then divide each of those portions in half to make 24 meatballs.
7. Bake the meatballs for 20 minutes.
8. Meanwhile prepare the Sweet and Sour Sauce:
9. In a sauce pot, whisk together the beef stock, ketchup, brown sugar, white vinegar and soy sauce and bring it to a boil.
10. Whisk together the cornstarch and water until completely lump free and add it to the pot once it’s come to a boil.
11. Let the pot boil until it’s thickened and then drop the heat to low.
12. Add the meatballs to the sauce when you take them out of the oven.
13. Taste and adjust seasoning.
14. Serve immediately.

Recipe Notes

1. I served this with rice and garnished with fresh parsley J
2. You can use extra lean ground turkey or ground chicken (pork would work too) in place of beef but omit the egg and use ½ tsp salt and ¼ tsp pepper instead.

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