Szechuan Braised Meatballs - 17g Carbs, 4g Fiber
From: Eating Well Magazine January/February 2008
NUTRITION PROFILE:
Low Calorie | Low Carb | Low Sat Fat | Heart Healthy |
Diabetes Appropriate | Healthy Weight
We braise these spicy beef meatballs and Chinese cabbage in a bit
of beef broth. Make it a meal: Ladle over brown rice or noodles
with steamed broccoli and carrots on the side.
Servings: 4
ACTIVE TIME: 35 minutes
TOTAL TIME: 35 minutes
EASE OF PREPARATION: Easy
1 lb 93%-lean ground beef
1 5 to 6oz can water chestnuts, rinsed and finely chopped
2 tsp PLUS 1 Tbsp cornstarch, divided
1/2 tsp five-spice powder (see Shopping Tip)
1/4 tsp salt
1 cup reduced-sodium beef broth
4 tsp canola oil, divided
2 cloves garlic, minced
1/2 tsp crushed red pepper, or to taste
1/4 cup Szechuan sauce (see Shopping Tip)
4 cups shredded napa (Chinese) cabbage
1 15-oz can straw mushrooms, rinsed
2 scallions, sliced (optional)
1. Gently mix beef, water chestnuts, 2 teaspoons cornstarch, five-spice
powder and salt in a medium bowl until combined. Shape the mixture into
12 balls (use about 2 tablespoons each to make 1 1/2-inch meatballs).
Whisk broth and the remaining 1 tablespoon cornstarch in a small bowl
until smooth.
2. Heat 2 teaspoons oil in a large nonstick skillet or nonstick wok over
medium-high heat. Add the meatballs and cook, turning once, until brown,
about 3 minutes total. Transfer to a plate.
3. Add the remaining 2 teaspoons oil to the pan. Add garlic and crushed
red pepper and cook, stirring, until fragrant, 15 to 30 seconds. Add the
reserved broth mixture, Szechuan sauce, cabbage and mushrooms; cook,
stirring, until the cabbage is just wilted, about 2 minutes. Reduce
heat to a simmer, return the meatballs to the pan, cover and cook until
the sauce is thickened and the meatballs are cooked through, 8 to
10 minutes. Serve sprinkled with scallions (if using).
Servings: 4
Nutrition per Serving:
295 Calories, 13g Fat, 3g Sat, 6g Mono, 64mg Cholesterol,
17g Carbs, 28g Protein, 4g Fiber, 760mg Sodium, 310mg Potassium
Nutrition bonus: Vitamin C (40% daily value), Zinc (37% dv),
Vitamin A (20% dv), Iron (16% dv)
1 Carbohydrate Serving
Exchanges: 2 vegetable, 3 lean meat, 1 fat
TIP: Shopping Tip:
Find five-spice powder in the spice section and Szechuan sauce
near other Asian condiments in most supermarkets.
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