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Light Meatballs in a Mustard Sauce

Method

Makes 40 meatballs (20 g each) with 600 g ground meat!!

  • Sauté the onions along with the garlic in a pan, until they soften. At the same time pulse the bread slices in a food processor.
  • It's always better to saute the onion for any recipe with ground meat, because it makes it easier to digest. Keep that in mind for meatballs, smyrna meatballs (soutzoukakia), rolls, meatloaf etc
  • Put the ground meat in a bowl. Add the egg, bread and parsley and combine. Add the salt, pepper, sautéed onion and garlic and mix a little more. Wipe the pan with some paper towels and set aside until needed.
  • Use your hands to mold the mixture into meatballs. Put a generous amount of flour in a deep dish. Place the meatballs on top and shake the dish in circular motions to dredge the meatballs in the flour.
  • Place the pan back on medium heat. Add enogh olive oil to cover the bottom of the pan. Sauté the meatballs until they brown on all sides.
  • Now, for our little trick! Add the bouillon cube and wine. Allow the wine to evaporate and reduce to about half. In a half a cup of water, add the mustard and mix to dissolve. Add to pan.
  • Lower heat and in about 3-5 minutes, your meal is ready to eat!
  • Serve with rice!

 

Tip

If you are not a fan of mustard, add 1 tablespoon of honey to transform the taste!  
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Nutritional
Chart

Nutrition information per portion

31
Calories (kcal)
2 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

1.2
Total Fat (g)
2 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

0.4
Saturated Fat (g)
2 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

1.3
Total Carbs (g)
1 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

0.6
Sugars (g)
1 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

3.7
Protein (g)
7 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

0.2
Fibre (g)
1 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

0.2
Sodium (g)
3 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*To calculate nutritional table data, we use software by Nutritics logo 917a1b6ba55874b5d139866e10c236ccff8cbaa226cb4c05ba54efca0b20cc63

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