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Friday, November 11, 2011

Microwave Meatballs (GF)



MICROWAVE MEATBALLS
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.  Sorry, the photo is not the greatest but you get the idea.  Hope you like them as much as we do!  Looks like I got 12 meatballs instead of 10.  I ate one before remembering to photograph the dish.

18 oz extra lean ground beef (500 g)
1 egg
3 oz onion, grated* (90 g)
1 tbsp gluten-free oat flour (15 mL)
1 tbsp low-carb Ketchup** (15 mL)
1 tbsp Worcestershire sauce (15 mL)
11/2 tsp 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:  *Use 2 tbsp (25 mL) dehydrated onion (pour a little boiling water over it and let sit for a while), instead of grated onion, if desired.  **I used Atkins Ketch-A-Tomato® for convenience, 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 make a very easy chutney with sugarless apricot jam:  Just mix a little vinegar and Worcestershire sauce into it and wallah, you have very tasty, instant low-carb chutney! :)



Yield:  10 meatballs

1 meatball per serving
137.9 calories
10.5 g protein
9.5 g fat
1.6 g carbs

8 comments:

Lizzy said...

I love the flavors in your meatballs...my family would love them :)

Jennifer said...

The flavors are particularly yummy!

Tina said...

Bravo to you for posting a recipe for meatballs that is easy and tasty! We all could use more recipes for the microwave, especially if the end result looks like your picture-yum!

Jennifer said...

Thanks, Tina - I thought my picture wasn't so great.

Ann said...

They do sound delicious and I probably would have pinched one before a picture, too!

Jennifer said...

LOL Ann - It has always been difficult for my family to wait for photos before eating! Some of my books did not have enough photos for that reason and also because I had to ask Ian to take the photos in those days. I take my own these days as I got tired of asking Ian. However, I am not the photographer in this family - Ian and Jonathan are more gifted in that arena. The only interest I have in photography is in producing good food photos. It's actually quite fun!

Curry and Comfort said...

Mmmmm... MEATBALLS! I love them!! Great recipe. :) Thanks for visiting curry and comfort. I am now following you because I try to cook low-carb when I can. :)

Jennifer said...

You're welcome and I'm happy you will be following my blog. :)