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MICROWAVE MEATBALLS (For OWL)
These terrific meatballs converted my son, Jonathan. He did not like regular meatballs, until he had this lovely recipe sent from his ouma and oupa. Ouma and Oupa are my mother and father-in-law, Kay and Dr. Danie Eloff, who live in sunny Cape Town, South Africa, where they have retired.
Splendid Low-Carbing for Life (vol-2), © Nov. 2004, Jennifer Eloff
18 oz lean ground beef (500 g)
1 egg
3 oz onion, grated (90 g)
1 tbsp oat flour (15 mL)
1 tbsp low-carb Ketchup* (15 mL)
1 tbsp Worcestershire sauce (15 mL)
1/2 tbsp white vinegar (7 mL)
1 clove garlic, crushed
3/4 tsp salt (3 mL)
1/4 tsp white pepper (1 mL)
Sauce:
2 tbsp low-carb Chutney** (25 mL)
1 tbsp Worcestershire sauce (15 mL)
1 tbsp low-carb Ketchup (15 mL)
1 tbsp olive oil (15 mL)
1 tsp curry powder (5 mL)
In large bowl, combine ground beef with egg, onion, oat flour, Low-Carb Ketchup*, Worcestershire sauce, white vinegar, garlic, salt and pepper. Form into 10 meatballs. Place in 2-quart (2 L) microwaveable baking dish. Pour sauce over meatballs. Microwave uncovered on high power 10 minutes (1 minute per meatball).
Sauce: In small bowl, whisk together low-carb chutney**, Worcestershire sauce, low-carb ketchup, olive oil and curry powder.
Helpful Hints: *I used Atkins Ketch-A-Tomato®, however, you may use Splenda Ketchup, page 89, Splendid Low-Carbing, if desired.
**You may either use a commercial product or low-carb apricot jam, or use Microwave Peach Chutney, page 102, Splendid Low-Carbing.
I often triple this recipe and make 30 meatballs at a time!
Yield: 10 meatballs
1 meatball per serving
137.9 calories
10.5 g protein
9.5 g fat
1.6 g carbs
These terrific meatballs converted my son, Jonathan. He did not like regular meatballs, until he had this lovely recipe sent from his ouma and oupa. Ouma and Oupa are my mother and father-in-law, Kay and Dr. Danie Eloff, who live in sunny Cape Town, South Africa, where they have retired.
Splendid Low-Carbing for Life (vol-2), © Nov. 2004, Jennifer Eloff
18 oz lean ground beef (500 g)
1 egg
3 oz onion, grated (90 g)
1 tbsp oat flour (15 mL)
1 tbsp low-carb Ketchup* (15 mL)
1 tbsp Worcestershire sauce (15 mL)
1/2 tbsp white vinegar (7 mL)
1 clove garlic, crushed
3/4 tsp salt (3 mL)
1/4 tsp white pepper (1 mL)
Sauce:
2 tbsp low-carb Chutney** (25 mL)
1 tbsp Worcestershire sauce (15 mL)
1 tbsp low-carb Ketchup (15 mL)
1 tbsp olive oil (15 mL)
1 tsp curry powder (5 mL)
In large bowl, combine ground beef with egg, onion, oat flour, Low-Carb Ketchup*, Worcestershire sauce, white vinegar, garlic, salt and pepper. Form into 10 meatballs. Place in 2-quart (2 L) microwaveable baking dish. Pour sauce over meatballs. Microwave uncovered on high power 10 minutes (1 minute per meatball).
Sauce: In small bowl, whisk together low-carb chutney**, Worcestershire sauce, low-carb ketchup, olive oil and curry powder.
Helpful Hints: *I used Atkins Ketch-A-Tomato®, however, you may use Splenda Ketchup, page 89, Splendid Low-Carbing, if desired.
**You may either use a commercial product or low-carb apricot jam, or use Microwave Peach Chutney, page 102, Splendid Low-Carbing.
I often triple this recipe and make 30 meatballs at a time!
Yield: 10 meatballs
1 meatball per serving
137.9 calories
10.5 g protein
9.5 g fat
1.6 g carbs