Meatball and Macaroni Stew (Low Fat/Low Cal) |
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Prep Time: 15 Minutes Cook Time: 15 Minutes |
Ready In: 30 Minutes Servings: 1 |
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I think this came from Cooking Light originally. It is very rich tasting and filling. I usually make about 40 tiny meatballs instead of 18 big ones. Each cup has 168 calories, 12.6 g protein, 4.3 g fat, 21.3 g carbohydrate, 21 mg cholesterol, 445 mg sodium Ingredients:
1/2 english muffin, cut into 1/2 inch pieces |
3 tablespoons skim milk |
1/2 lb ground sirloin |
1/4 cup parmesan cheese |
1/4 cup fresh parsley, chopped |
1/8 teaspoon black pepper |
1/8 teaspoon salt |
1 egg white |
2 cups chopped onions |
2 garlic cloves, minced |
3 cups cooked large elbow macaroni |
1 1/2 teaspoons dried basil |
1 teaspoon dried oregano |
1 bay leaf |
1 (28 ounce) can italian-style tomatoes, undrained and chopped |
1 (13 3/4 ounce) can low sodium chicken broth |
2/3 cup dry red wine |
2 teaspoons white sugar |
1/2 teaspoon salt |
Directions:
1. Combine muffin and milk in large bowl; stir well, and let stand 5 minutes or until liquid is absorbed.
2. Add beef, parmesan, parsley, pepper, salt, and egg white and stir well.
3. Shape mixture into 18 1-inch meatballs; cover and set aside.
4. Coat a dutch oven with cooking spray; heat over medium til hot.
5. Add onion and garlic; saute 10 minutes until tender (I usually add a bit of chicken broth too so it doesn't dry out).
6. Add basil, oregano, bay leaf, and cook 1 minute.
7. Stir in tomatoes, chicken broth, wine, sugar, and salt; bring to a boil.
8. Add meatballs; reduce heat and simmer, uncovered, 15 minutes or until meat is done.
9. Discard bay leaf.
10. To serve, stir in macaroni.
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