Carb-Wise: French Onion Beef Meatballs
over Bulgur with Roasted Zucchini
Cooking time
25 minutes
Servings
2/4
Calories
680 /serving
Anyone who loves French onion soup knows how it feels to be chasing those cheesy, beefy, savoury sensations. So we got to thinking, what if the concept could be conceived on a dinner plate? The result is super-satisfying: mixing Emmental cheese and garlic into ground beef deepens the meatiness of these meatballs. They’ll brown up in the oven while zucchini wedges roast. Cook down onion until soft and succulent to create a sauce, and ladle it all out over fluffy bulgur.
We will send you:
- 250g Ground beef
- 2 Garlic cloves
- 1 Onion (or shallot)
- 2 Zucchini (green, yellow or heirloom)
- 80g Bulgur
- 24g Beef demi-glace
- 60g Grated Emmental
- 9g European Union blend (enriched wheat flour, onion, salt, paprika, garlic, sugar, thyme, parsley, rosemary, green bell pepper, mustard, cumin, cayenne pepper, sunflower oil, bay leaf)
Contains: Milk, Mustard, Wheat
You will need:
Medium pot
Large pan
Sheet pan
Olive oil
Oil
2 or 4 tbsp Butter
Salt & pepper (S&P)
Parchment paper
Total Fat
39 g
Saturated Fat
21 g
Sodium
1360 mg
Total Carb
45 g
Sugars
5 g
Protein
41 g
Fibre
7 g
Preparation
Prepare the meatballs
Preheat the oven to 450°F. Mince the garlic. In a medium bowl, combine the beef, cheese, ½ the garlic, ⅔ of the spices and S&P. Form into 8 meatballs (double for 4 portions) about the size of a golf ball.
Roast the meatballs & zucchini
Quarter the zucchini lengthwise; halve crosswise. Arrange the meatballs on a lined sheet pan and roast, 4 to 6 min., until partially cooked. Remove from the oven, flip and add the zucchini, a drizzle of oil, the remaining spices and S&P; toss well. Roast, flipping halfway, 8 to 10 min., until the meatballs* are cooked through and the zucchini are browned and tender.
Make the sauce
Meanwhile, halve, peel and thinly slice the onion. In a large pan, heat a generous drizzle of olive oil on medium. Add the onion and sauté, adding 1 tbsp water (double for 4 portions) halfway, 5 to 7 min., until softened and golden. Add the remaining garlic and sauté, 30 sec. to 1 min., until fragrant. Add the demi-glace, 2 tbsp water (double for 4 portions) and S&P. Cook, stirring frequently, 1 to 2 min., until thickened. Add 2 tbsp butter (double for 4 portions); stir well.
Cook the bulgur
Meanwhile, in a medium pot, combine the bulgur, ¾ cup water (double for 4 portions) and a big pinch of salt; bring to a boil. Reduce the heat, cover and simmer, 6 to 8 min., until the bulgur is tender and the water has been absorbed. Fluff the bulgur.
Plate your dish
Divide the bulgur between your plates. Top with the meatballs and zucchini. Spoon the sauce over the meatballs. Bon appétit!
*Health Canada recommends cooking ground beef to a minimum internal temperature of 71°C.
