This savoury sauce, complete with heart-healthy mixed beans, gives these meatballs a bit of a kick, making a complete meal when served over egg noodles.
1lb(454 g) extra-lean ground beef or ground turkey
2mediumcarrots, coarsely chopped
1/2onion, chopped
2clovesgarlic, minced
1 1/4cups(300 mL) cooked or canned mixed beans, drained & rinsed (see notes)
1tsp(5 mL) dried marjoram
1/2tsp(2 mL) dried thyme
1tsp(5 mL) ground pepper
1/2cup(125 mL) low-sodium beef broth
1cup(250 mL) red wine or low-sodium beef broth
1/2cup(125 mL) ketchup
6cups(1.5 L) hot cooked egg noodles
Directions
In a small bowl combine the egg whites, onion soup mix and oats. Crumble beef or turkey over mixture and mix well. Shape into 1-inch (2.5 cm) meatballs.
Lightly spray a large non-stick skillet with oil. Cook meatballs uncovered for 10-15 minutes browning evenly on all sides.
Remove meatballs from pan and set aside. Add carrots, onions and garlic to the pan and lightly sauté until vegetables start to soften. Add beans, spices, beef broth, red wine and ketchup and stir to combine. Return meatballs to pan, stir and then simmer until broth mixture is reduced.
Serve over hot cooked egg noodles.
Notes
A 14 oz (398 mL) can of mixed beans, drained & rinsed, yields 1 1/4 cups (300 mL) cooked beans. A 19 oz (540 mL) can of mixed beans, drained & rinsed, yields 2 cups (540 mL) cooked beans. Refrigerate leftover beans in an airtight container for up to 3 days or freeze for up to 6 months. Add to soups, salads, stews, chili, you get it!
Make this a stew! Skip the egg noodles and add 6 diced baby potatoes with the carrots, onions and garlic and then follow the remainder of the recipe.
1lb(454 g) extra-lean ground beef or ground turkey
2mediumcarrots, coarsely chopped
1/2onion, chopped
2clovesgarlic, minced
1 1/4cups(300 mL) cooked or canned mixed beans, drained & rinsed (see notes)
1tsp(5 mL) dried marjoram
1/2tsp(2 mL) dried thyme
1tsp(5 mL) ground pepper
1/2cup(125 mL) low-sodium beef broth
1cup(250 mL) red wine or low-sodium beef broth
1/2cup(125 mL) ketchup
6cups(1.5 L) hot cooked egg noodles
1
In a small bowl combine the egg whites, onion soup mix and oats. Crumble beef or turkey over mixture and mix well. Shape into 1-inch (2.5 cm) meatballs.
2
Lightly spray a large non-stick skillet with oil. Cook meatballs uncovered for 10-15 minutes browning evenly on all sides.
3
Remove meatballs from pan and set aside. Add carrots, onions and garlic to the pan and lightly sauté until vegetables start to soften. Add beans, spices, beef broth, red wine and ketchup and stir to combine. Return meatballs to pan, stir and then simmer until broth mixture is reduced.
