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Sunday, September 20, 2015



Large meatballs in a lovely, flavorful, white creamy sauce. A classic!  Definite comfort food! This would be good with cauli rice that has been cooked with very few seasonings – i.e. keep it bland.  Also, to make cauli-rice more substantial, you can add some cooked quinoa if you are in pre-maintenance or maintenance mode or you are a moderate low-carber.  It is quite high in protein and quite a health food.  Quinoa is a seed (its in the family of spinach and beets).

2 lbs lean ground beef (0.9 kg)
1/cup Gluten-Free Bake Mix 2, OR (60 mL)
  2 tbsp coconut flour (30 mL)
2 tbsp bacon fat, divided (30 mL)
1 cup chopped onion (250 mL)
2 eggs
2 tsp bottled crushed garlic (10 mL)
11/tsp oregano (7 mL)
1/tsp salt (2 mL)
1/tsp black pepper (2 mL)
White Sauce:
8 oz regular cream cheese (250 g)
1/cup whipping cream (125 mL)
1/cup almond milk (125 mL)
1/cup chicken stock (125 mL)
1 tbsp butter (15 mL)
1 tsp black pepper (5 mL)
1/tsp Dijon mustard (2 mL)
1/tsp salt (1 mL)

In large bowl, place ground beef and Gluten-Free Bake Mix 2, OR coconut flour.  In nonstick frying pan, in 1 tbsp (15 mL) bacon fat and over medium heat, cook onion until soft and browned.  Add to ground beef.  In small bowl, beat eggs with garlic, oregano, salt and black pepper.  Stir into ground beef mixture until well combined.  Pack mixture into a 1/cup measure and form 15 balls. 

In nonstick frying pan in 11/tsp (7 mL) bacon, over medium heat, cook 8 meatballs, turning once well-browned on the one side.  Brown the other side and reduce heat, cooking until meatballs are no longer pink inside.  Repeat with the remaining 7 meatballs.

White Sauce:  In nonstick frying pan, combine cream cheese, whipping cream, almond milk, chicken stock, butter, black pepper, Dijon mustard and salt.  Bring to the boil while stirring, until all is melted and the sauce is smooth.  Add more almond milk if the sauce thickens too much upon standing.  Place meatballs in a 2-qt (2 L) casserole dish and pour the sauce over them and place in a warm oven, if necessary.

Yield:  5 servings
3 meatballs with sauce
568.4 calories
39.2 g protein
41.6 g fat
0.7 g fiber
6.6 g net carbs 

For other great Low-Carb, Gluten-Free recipes by the team & me:

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