Choosing ground round in place of high-fat ground beef is an easy way to cut back on fat without sacrificing flavor. In this recipe, ground round is combined with herbs, spices, and flavorful veggies then simmered in beef broth.
- 1 cup thinly sliced green bell pepper
- 1 cup thinly sliced red bell pepper
- 1 cup thinly sliced yellow bell pepper
- 1 1/3 cups water
- 1 (10 1/2-ounce) can beef consomme
- 1 bay leaf
- 1 (1-ounce) slice whole-wheat bread
- 1 pound ground round
- 1 tablespoon finely chopped onion
- 1/2 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/2 teaspoon freshly ground black pepper
- 1 large egg white
- 1 garlic clove, crushed
- 2 teaspoons olive oil
- 2 tablespoons all-purpose flour
- 1/4 cup water
- 1/3 cup finely chopped fresh or 1 1/2 teaspoons dried basil
- 2 teaspoons white wine vinegar
Combine the first 6 ingredients in a large saucepan. Bring to a boil; cover, reduce heat, and simmer 20 minutes.
While the peppers are cooking, place bread in a food processor; pulse 10 times or until coarse crumbs form to measure 1/2 cup. Combine breadcrumbs, beef, and next 6 ingredients (beef through garlic) in a bowl, shaping mixture into 36 (1-inch) meatballs.
Heat olive oil in a large nonstick skillet over medium-high heat. Add meatballs; cook for 10 minutes, browning on all sides.
Combine flour and 1/4 cup water in a small bowl; stir with a whisk. Add to bell pepper mixture in saucepan. Add meatballs; cook 3 minutes, stirring constantly. Stir in the basil and vinegar. Remove bay leaf.
Makes 4 servings (serving size: 1 cup bell pepper mixture and 9 meatballs)
Nutritional Information Amount per serving Calories: 263 Calories from fat: 34% Fat: 9.8g Saturated fat: 2.9g Monounsaturated fat: 4.7g Polyunsaturated fat: 0.8g Protein: 30.2g Carbohydrate: 12.4g Fiber: 1.9g Cholesterol: 70mg Iron: 4.3mg Sodium: 788mg Calcium: 34mg
Source: Cooking Light JUNE 2000