Soutzoukakia (Greek Meatballs in a Tomato Sauce) |
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Prep Time: 20 Minutes Cook Time: 20 Minutes |
Ready In: 40 Minutes Servings: 6 |
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Served over rice. Hearty, Quick and Healthy. For an even healthier version use skim milk, no-salt-added tomato sauce, and rice cooked without salt or butter. Ingredients:
1 lb ground round |
1/2 cup soft whole wheat bread crumbs |
2 tablespoons onions, finely chopped |
2 tablespoons milk |
1 tablespoon fresh parsley, chopped |
1 teaspoon fresh mint, minced |
1 teaspoon worcestershire sauce |
1/4 teaspoon salt |
1/4 teaspoon pepper |
1 egg white |
1 garlic clove, minced |
vegetable cooking spray |
16 ounces tomato sauce |
2 tablespoons fresh parsley, chopped |
1 teaspoon dried oregano |
1/4 teaspoon sugar |
1/4 teaspoon pepper |
3 cups instant rice, cooked |
Directions:
1. In a medium sized bowl, combine first 11 ingredients; stir well.
2. Shape mixture into 30 (1 1/4 ) meatballs.
3. Place meatballs on rack of a broiler pan coated with cooking spray, and broil 5 1/2 inches from heat (with door partially open) 8-10 minutes or until browned, turning after 6 minutes.
4. Drain and pat dry with paper towels.
5. In a large skillet, combine tomato sauce and next 4 ingredients, and bring them to boil.
6. Add meatballs; cover, reduce heat, and simmer 10 minutes or until thoroughly heated.
7. Serve over rice.
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