Protein Swap | Beef Meatball Bangers & Mash
with Caramelized Onion Gravy
Cooking time
25 minutes
Servings
2/4
Calories
710 /serving
Welcome to pub quiz night! What are the three key components of this British comfort food favourite? Ground beef: we got playful, and shaped it like meatballs. Potatoes: we like them smooth and buttery. Gravy: we’re going savoury with caramelized onions and demi-glace.
We will send you:
- 250g Canadian-raised lean ground beef
- 1 Head of broccoli
- 450g Potatoes
- 50g Caramelized onions
- 12g Chicken demi-glace
- 30g Panko
Contains: Milk • Wheat
You will need:
Large pan
Medium pot
Oil
Parchment paper
Peeler
Salt & pepper (S&P)
Sheet pan
Strainer
2 or 4 tbsp Butter
Total Fat
36 g
Saturated Fat
15 g
Sodium
720 mg
Total Carb
65 g
Sugars
8 g
Protein
35 g
Fibre
8 g
Preparation
Roast the broccoli
- Preheat the oven to 450°F. Bring a medium pot of salted water to a boil.
- Remove the bottom inch of the broccoli stem; peel the stem. Cut the head into long, thin florets, including the stem.
- On a lined sheet pan, toss the broccoli with a drizzle of oil and S&P.
- Roast, stirring halfway, 14 to 18 min., until tender.
Make the mash
- Meanwhile, medium-dice the potatoes.
- Add to the pot of boiling water and boil, 14 to 16 min., until very tender.
Reserving ½ cup cooking water (double for 4 portions), drain and return to the pot.- Off the heat, add 1 tbsp butter (double for 4 portions).
- Mash, gradually adding the reserved cooking water until you achieve your desired consistency; season with S&P.
Prepare & start the meatballs
- Meanwhile, in a medium bowl, combine the sausage meat and panko.
- Form into 8 meatballs (double for 4 portions).
- In a large pan, heat a drizzle of oil on medium-high.
- Add the meatballs and cook, partially covered, turning occasionally, 7 to 9 min., until browned and almost cooked through.
Make the gravy & finish the meatballs
- To the pan of meatballs, add the demi-glace, onions and ¼ cup water (double for 4 portions).
- Cook, stirring often, 2 to 3 min., until slightly thickened and the meatballs* are cooked through.
- Off the heat, add 1 tbsp butter (double for 4 portions); stir well.
Plate your dish
- Divide the mash between your plates.
- Top with the broccoli and meatballs.
- Spoon the gravy over the meatballs. Bon appétit!
*Health Canada recommends cooking ground beef to a minimum internal temperature of 71°C.
