Protein Swap | Sausage Meat Albondigas Stew
with Kale & Carrots over Rice
Cooking time
40 minutes
Servings
4
Calories
690 /serving
While supper is simmering on the stovetop, the kids can practice a different word for meatballs: albondigas, in Spanish! They’re part and parcel of a tomato-tinged stew, with plenty of tender carrots and wilted kale. A real welcome home on a winter night.
We will send you:
- 500g Canadian-raised mild Italian pork sausage meat
- 1 Scallion
- 2 Garlic cloves
- 300g Nantes carrots
- 1 Bunch of kale
- 320g White rice
- 200ml Tomato sauce
- 12g Beef demi-glace
- 20g Cottage Cooking blend (enriched wheat flour, salt, paprika, ail, vinegar powder, onion, red bell pepper, black pepper, silicon dioxide, sunflower oil, oregano, parsley, chives)
Contains: Sulphites • Wheat
You will need:
Large high-sided pan
Medium pot
Oil
Parchment paper
Salt & pepper (S&P)
Sheet pan
Total Fat
26 g
Saturated Fat
8 g
Sodium
1610 mg
Total Carb
89 g
Sugars
10 g
Protein
30 g
Fibre
5 g
Preparation
Cook the rice
- Preheat the oven to 450°F. In a medium pot, combine the rice, 2 ½ cups water and a big pinch of salt; bring to a boil.
- Reduce the heat, cover and simmer, 17 to 20 min., until the rice is tender and the water has been absorbed.
- Remove from the heat and let sit, covered, for 5 min. Fluff the rice.
Prepare & cook the meatballs
- Meanwhile, thinly slice the scallion crosswise, separating the white bottom and green top.
- Roughly chop the garlic.
- In a large bowl, combine the beef, white bottom of the scallion, ½ the garlic, ½ the spices and S&P.
- Form into 16 meatballs*.
- Arrange on a lined sheet pan and roast, flipping halfway, 14 to 16 min., until browned and cooked through.
Mise en place
- Meanwhile, medium-dice the carrots.
- Remove the kale leaves from the stems; roughly chop the leaves.
Start the stew
- In a large, high-sided pan, heat a drizzle of oil on medium-high.
- Add the remaining garlic and sauté, 30 sec. to 1 min., until fragrant.
- Add the carrots, 2 tbsp water and S&P. Cook, covered, 3 to 5 min., until partially cooked.
- Add the remaining spices and sauté, 1 to 2 min., until fragrant.
- Add the tomato sauce, demi-glace and 1 cup water. Cook, stirring often, 2 to 3 min., until the carrots are tender.
Finish the stew
- To the pan, add the meatballs and kale. Cook, stirring occasionally, 2 to 3 min., until the meatballs are coated and the kale has wilted.
- If the sauce seems dry, gradually add ½ cup water until you achieve your desired consistency; season with S&P.
Plate your dish
- Divide the rice between your bowls.
- Top with the stew.
- Garnish with the green top of the scallion. Bon appétit!
*Health Canada recommends cooking ground pork to a minimum internal temperature of 71°C.
