Meat Balls in tomato sauce

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Meatballs or Patties are everyone's favorite when made and seasoned well. This recipe is healthy as sauteing reduces the amount of fats ingested through a meal than in frying.



Wondering where to purchase your ground meat (red meat, turkey, pork)? They are sold in grocery shops OR you could buy fresh meat and grind them for use.

  • Please ensure the meat is well washed before ground to avoid contamination.
I used overnight soaked oatmeal in this recipe (to give it an extra moist texture and Fiber of course, lol). You think I am obsessed with oatmeal?? well, does great magic to my bowels. There is an alternative to oatmeal in the recipe.

Ingredients (makes about 4-meatballs).
  • 500g ground meat
Ingredients I used!!
  1. pinch of salt
  2. half bouillon cube OR 1 teaspoon soysauce
  3. Pinch of thyme and oregano leaves
  4. 1/2 teaspoon of pepper flakes
  5. 1/2 teaspoon allspice curry powder
  6. 1/2 teaspoon ground ginger (you can use fresh ginger)
  7. 1/2 teaspoon garlic (powdered or freshly ground)
  8. 1 raw egg
  9. 1 tablespoon of overnight soaked oatmeal (recipe in previous post) OR
  10.  A tablespoon breadcrumbs & grated cheese.....
Sauce
  • vegetable oil (I used canola oil)
  • Tomato sauce (called Stew in Africa).
  • Seasonings
  • 1/2 cup of water
Procedure
  • Marinate meat with ingredients 1-8 in a bowl.
  • Add in 9 or 10 and mix properly
  • Cover it and allow to rest for 10 minutes in a cool place (on a shelf or in a refrigerator)
  • Get a frying pan (non-stick preferable) and place over a stove on medium heat.
  • You should know your pan is hot, when a drop of water dries quickly on it.
  • Mold marinated meat into a egg-sized balls and gently place them in the pan, separated by few distance from each other.
  • After 5-minutes, gently flip the meatballs to the other side to saute for additional 5-minutes and remove from pan.
  • Add in the tomato sauce/stew, seasonings and water into the pan and bring to a boil. 
  • Add in meat balls ,Cover the pan and cook for an 15-minutes under medium heat.
  • Allow the sauce to thicken up with the meat to enhance flavor.
  • Remove from the stove to cool off.


How to eat it? Enjoy as source of protein on any dish like pasta OR use to make a sandwich/ burger OR better still take a fair bite like me for a job well done.

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Please send your concerns and questions to dietbukka@gmail.com.




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