You may think of meatballs as an unhealthy diet choice, but it doesn't have to be. The Italian meatball recipe typically consists of beef, eggs, cheese, bread crumbs, herbs and spices, you can make a healthier version using extra lean ground beef, lean ground turkey or even a meat substitute such as soy and omit the cheese.
Protein and Vitamin B12
Animal based products contain all the essential amino acids, making it a complete source of protein. Healthy adult women need 46 g of protein per day, and healthy adult men need 56 g of protein per day. The amount of protein content in meatballs vary depending on the recipe and each meatball size. A serving of homemade beef meatballs contains 31 g of protein.
Animal products also are a great source of Vitamin B12 which is essential for healthy blood, preventing anaemia. It also plays a crucial role in your nervous system, digestion and brain function. It helps to prevent anaemia and helps to enhance mood and energy levels.
Ingredients
- 2 slices white bread, crusts removed, roughly torn
- 1/2 cup milk
- 1 medium brown onion, grated
- 500g beef mince
- 1 egg, lightly beaten
- 1/3 cup finely chopped fresh basil leaves
- 1/3 cup finely grated parmesan cheese
- 1/3 cup chopped fresh parsley leaves
- 2 tablespoons olive oil
- 500g jar tomato pasta sauce
- Cooked pasta, to serve
Instructions
- Place bread in a large bowl. Add milk. Stand for 5 minutes.
- Add onion, mince, egg, basil, cheese and half the parsley, season with salt and pepper. Mix to combine. Roll level tablespoons of mixture into balls. Place on a plate.
- Heat oil in a large frying pan over medium-high heat. Cook meatballs, turning, for 5 to 7 minutes, or until browned and cooked through.
- Add pasta sauce. Bring to the boil. Reduce heat to medium. Simmer for 2 to 3 minutes or until heated through.
- Sprinkle with remaining parsley. Serve with pasta.