Meatballs With Tomato and Zucchini Medley |
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Prep Time: 10 Minutes Cook Time: 40 Minutes |
Ready In: 50 Minutes Servings: 8 |
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From The South Beach Diet Cookbook c.2004 Use this phase 2 one-dish meal to easily add a few servings of vegetables to your day. Serve it in bowls with crusty whole grain bread or spoon it over whole wheat fettuccine. Ingredients:
1 lb extra lean ground beef or 1 lb ground turkey breast |
1 cup whole wheat bread crumbs |
1/2 cup liquid egg substitute or 2 eggs |
1 1/2 teaspoons ground black pepper |
1 teaspoon dried italian seasoning |
12 tablespoons parmesan cheese, grated |
2 onions, finely chopped |
4 garlic cloves, minced |
4 zucchini, halved lengthwise and sliced |
2 yellow squash, halved lengthwise and sliced |
2 (16 ounce) cans tomatoes, italian-style cut |
2 (16 ounce) cans crushed tomatoes |
1/2 cup basil, fresh chopped |
2 sprigs basil (to garnish) |
Directions:
1. In a large bowl, combine beef or turkey, bread crumbs, egg, 1 teaspoon of pepper, Italian Seasoning, and 8 tablespoons Parmesan cheese. Form into balls the size of walnuts.
2. Spray a large non-stick skillet with cooking spray and heat over medium heat. Working in batches, add meatballs and cook for 15 minutes or until browned and no longer pink inside. Remove to a bowl and set aside.
3. In same skillet as the meatball drippings over med-high heat, add the onion and garlic and cook for 5 minutes or until the onion is tender.
4. Stir in the Stir in zucchini, squash, cut tomatoes with juice, crushed tomatoes, the remaining 1/2 teaspoon pepper, the remaining 4 tablespoons of cheese, and the meatballs.
5. Heat to boiling. Reduce heat to low, cover, and cook for 20 minutes.
6. Stir in the chopped basil. Garnish with a the basil sprig.
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