Savoury Beef & Beans in Wine Sauce

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.

Course Dinner & Main Course

Key Ingredient Beans

Prep Time 15

Cook Time 25

Total Time 40

Servings servings

Calories 547

Ingredients

2 egg whites
1/2 package onion soup mix
1/2 cup (125 mL) quick-cooking oats
1 lb (454 g) extra-lean ground beef or ground turkey
2 medium carrots, coarsely chopped
1/2 onion, chopped
2 cloves garlic, minced
1 1/4 cups (300 mL) cooked or canned mixed beans, drained & rinsed (see notes)
1 tsp (5 mL) dried marjoram
1/2 tsp (2 mL) dried thyme
1 tsp (5 mL) ground pepper
1/2 cup (125 mL) low-sodium beef broth
1 cup (250 mL) red wine or low-sodium beef broth
1/2 cup (125 mL) ketchup
6 cups (1.5 L) hot cooked egg noodles

Instructions

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.

Nutrition