Need Healthy Meatball Recipe!

[phatchristy]

Does anyone have any ideas? The kids just love meatballs, but I'm interested in finding a recipe that's more healthy, maybe stretched with some beans/grains/veggies, etc. Plenty of flavor, but less fat and more nutrient dense is what I'm lookin for.

[traceface]

you know what I do? (a trick I got from my Ukranian sister-in-law) I cook a cup of buckwheat groats till they are soft, just boil them in water for about 15 min. Then I add this to the meat mix along with an egg and a couple tablespoons of plain kefir. (also garlic, salt and pepper. )

it stretches the meat, adds good nutrients and a mild yummy nutty flavor. I shape the meat into a slight disk shape instead of an actual ball, because it's easier to cook & turn them that way

This is also really good if you add chopped fresh dill to the mix and then garnish it with fresh dill.

[Denvergirlie]

I usually make mine from several different items.

1 pound ground bison
1 pound ground chicken (or turkey)
3-4 cups of shredded zucchinni (and/ or yellow squash)
2 cups oatmeal

add 2-3 eggs, maybe a 1/4 cup of breadcrumbs, sometimes also shredded onions and seasoning (salt, pepper, garlic powder) and mix it all together.

I ususally let my rest for 30 minutes and then mix again, form into meatballs, bake on cookie sheet in oven.

It makes a lot, I will cool at least half of them and then into a ziploc in the freezer for another meal later.

[HollyBearsMom]

Any great meatloaf recipe make great meatloaf. If you have ameatloaf you love jsut make meat ball instead!

Here is my "go to" recipe. it is made w/ oats and beans which boost the fiber.

Old fashioned oats
any ground meat combo (I use white meat chciken, xtra lean beef and pork)
tomato paste

refried beans or pureed black beans
large eggs
shredded cheese (we like pepper jack)
fresh oregano
fresh parsley
chopped onion
crushed garlic
horseradish (bottled)
S&P to taste

Mix together, form into balls, and either pan fry or bake. For "softer" meatballs you can cook directly in sauce

I didn't put measurements because it all depends on how many meatballs you want to make. For 1 lb of meat I would use aprox a cup of oats, 1/2 can of paste. 1/2 can of beans, 1 egg, 1/2 cup cheese and seasonings (herbs, horseradish etc) to taste. If too wet add more oats, if too dry add more past and/or another egg.

[Ruthla]

Less fat AND more nutrient dense? I thought fat WAS a dense source of nutrients?

I mix ground beef (not lean- whatever's the least expensive kosher ground beef at the store) with quinoa flakes or rice bran, an egg, and a bunch of spices- usually onion powder, garlic powder, paprika or cayenne pepper, and oregano.

[katiesk]

Less fat AND more nutrient dense? I thought fat WAS a dense source of nutrients?

maybe she means more of a variety of nutrients instead of just a ball of meat...

i sometimes add quinoa flakes and i like a pp's idea of adding grated zucchini. ok, i have only made meatballs like two times. i don't really like them that much. but maybe with a bunch of extra things added in...

[dharmama]

[425lisamarie]

There's definately good fat and bad fat. I don't like fatty beef, I always use something lean like turkey, lean ground etc. I use flax to bind my loaves/meatballs and/or oats. Usually I saute up a bunch of onion/garlic and shred some carrots and finely chopped spinach. I never use exact amounts but roughly for 2 pounds of meat I'd use:

1 large onion and a bunch of garlic sauted in olive oil, add couple spoons tomato paste and cook a minute, turn off heat let cool
pack of frozen spinach
thyme/sage/paprika/lemon zest for chicken/turkey or oregano for more of an italian meatball thing, whatever seasonings you like
parmesan cheese or nutritional yeast if you don't do cheese, about 1/4 cup
1tsp salt and some pepper
1 cup of bean or lentil puree
1/2 cup oats, if old fashioned pulse in FP a bit, or use quick
1/4 cup or so of flax seed, you can use more less/combo of flax oats or whatever you have
an egg if you want, my DD is allergic so I don't

I like to use lentils because they are pretty neutral flavor and i like them to eat legumes but they don't like them much on their own. if using a can of beans just dump in the food processor then add everything else to mince. You don't have to saute the onions garlic first but it deepens the flavor. My kiddos are not big fans of "chunky" meatballs so I start with a cup of lentils in the FP, puree, then add the frozen spinach and chop finely, then add everyting else except the meat and pulse a few times to combine, then mix in with the meat.

It's really good if you roll them in bread crumbs or panko or something then bake on an oiled pan spraying more oil on top and bake at 400. Or you can fry

[LeighB]

When I make meatballs or meatloaf, I always add about 2 cups of cooked brown rice into them. For the meatballs, I cook them in muffin tins, because they tend not to firm up as well. Dh prefers when I add cooked great northern beans into the mix, but I prefer adding brown rice. Lentils work well too.

[Elecampane]

We love love love a Mark Bittman recipe called meat-and-grain burgers, loaves or balls. I make this weekly. It's from his book Food Matters. PM me if you want the recipe--I'm on my phone right now so it's a bit cumbersome to transcribe. It has lots of spinach and uses a cooked grain, such as bulgur or quinoa, along with a smaller amount of meat. My three year old inhales them. Really delicious!

[columbusmomma]

I use the food processor and grind up carrot,spinach,kale and then saute for a couple minutes.Then I add that to my meatball "mix". I also like to add ground flax and parmesan cheese, which really enhances the flavor

[kjbrown92]

I also use ground flax, and I put in a bunch of spinach, and if my kids ask, I tell them it's spices (since I also put in parsley and oregano). I use the fuller fat meat as well (not the super lean).

[Holiztic]

Well, the first thing you could do to add more nutrients is make sure you are using organic, 100 %grass-fed beef that is at least 15% fat (i.e. 85% lean).

We also add organic, grass-fed ground organ meat to up the nutrient level.

This does constitute a variety of nutrients (macro and micro), by the way

Veggies do hide nicely in meatballs, BUT watch out, if you add too many the water content will be too high and they'll fall apart! I made that mistake once and I ended up having to make it into a meat sauce!