Mar 22, 2017
Vegan meatballs - egg and dairy free!
Food weight: 0.5
Yield: 16 meatballs (1/8 cup per meatball)
· Meatball Mixture
o 1- 8 oz package of tempeh, crumbled up
o ½ cup of onion, chopped
o 1 flaxseed egg (Mix together 1 Tablespoon of ground flaxseed + 3 Tablespoons of warm water. Let mixture sit for 10 minutes)
o 2 garlic cloves
o 2 Tablespoons of Worcestershire sauce
o ¼ cup of fresh parsley
o ¼ cup of fresh basil
o ½ tsp of dried oregano
o ½ tsp of dried thyme
· ½ cup of breadcrumbs OR piece of whole wheat bread, processed into bread crumbs
· 1 Tablespoon of olive oil
Add all the meatball ingredients into a food processor and mix until all the ingredients are blended together and there are no big chunks. Roll and cover the meatball mixture into the breadcrumbs. In a large skillet, heat the olive oil and place the meatballs on the skillet. Cook the meatballs until they are slightly browned on all sides (approx. 20 minutes). Roll the meatballs over every 5 minutes. Plain meatballs are ready to be served.
Tomato sauce cover meatballs: Add a low-sodium jar of tomato sauce or homemade tomato sauce to the meatballs in the skillet and let the tomato sauce simmer for 10 minutes.
Place meatballs on top of 1 cup of whole grain pasta or spaghetti squash!
Nutrition Information Per Serving:
Food weight: 0.5, Calories: 56 kcal, Fat: 3 g, Cholesterol: 0 mg, Carbohydrate: 5g, Dietary Fiber: 2 g, Protein: 4g, Sodium: 35 mg