Spoon-Drop Italian Beef Meatballs
with Cauliflower 'Rice' & Zucchini
Cooking time
20 minutes
Servings
2/4
Calories
490 /serving
You'll love this streamlined technique for making meatballs. Using two spoons, shape the seasoned ground beef and simply drop it into the pan to cook directly in a rich tomato sauce. The spread stays beautifully carb-savvy without any need for starchy spaghs.
We will send you:
- 250g Canadian-raised lean ground beef
- 15ml Minced garlic
- 300g Cauliflower ‘rice’ (chopped cauliflower)
- 1 Green zucchini
- 30g Panko
- 100ml Tomato sauce
- 15ml Tomato paste
- 4.5g Zesty Herbs spices (garlic, dried carrots, spices, red bell pepper, sugar, curry powder (mustard) canola oil, onion, salt, black pepper, lemon oil, citric acid)
Contains: Mustard • Wheat
You will need:
Large pan
Microwave
Oil
Parchment paper
Salt & pepper (S&P)
Sheet pan
1 or 2 tbsp Butter
Total Fat
28 g
Saturated Fat
8 g
Sodium
310 mg
Total Carb
30 g
Sugars
8 g
Protein
30 g
Fibre
7 g
Preparation
Roast the zucchini
- Preheat the oven to 450°F.
- Quarter the zucchini lengthwise; thinly slice crosswise.
- On a lined sheet pan, toss with a drizzle of oil and S&P.
- Roast, stirring halfway, 7 to 9 min., until browned and tender.
Make the sauce
- Meanwhile, in a large pan, heat a drizzle of oil on medium-high.
- Add the tomato paste and ⅔ of the garlic. Sauté, 30 sec. to 1 min., until fragrant.
- Add the tomato sauce, ⅔ of the spices, ½ cup water (double for 4 portions) and S&P; bring to a boil.
- Reduce to a simmer.
Prepare & cook the meatballs
- Meanwhile, in a large bowl, combine the beef, panko, remaining spices and garlic, and S&P.
- When the sauce is simmering, using 2 spoons, form the beef into 10 rough meatballs, dropping them into the pan of sauce as you go.
- Cook, partially covered, stirring occasionally, 10 to 12 min., until the meatballs* are cooked through.
- If the sauce seems dry, gradually add up to ¼ cup water until you achieve your desired consistency.
- Off the heat, add 1 tbsp butter (double for 4 portions); stir well.
Cook the cauliflower rice
- Meanwhile, in a medium bowl, add the cauliflower rice.
- Cover tightly with plastic wrap and poke a few small holes.
- Microwave, 5 to 7 min., until softened.
- Add a drizzle of oil and S&P; stir well.
Finish & serve
- To the bowl of cauliflower rice, add the zucchini; toss well.
- Divide the vegetables between your plates.
- Top with the meatballs and sauce. Bon appétit!
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*Health Canada recommends cooking ground beef to a minimum internal temperature of 71°C.
