Tuesday, November 19, 2013

Cauliflower Curry & Meatballs

This is a super speedy recipe!  By using a jarred curry sauce, you can save a lot of time during dinner prep.  We will balance out sodium in the pre-made sauce by only adding minimal additional sodium to our meatballs and by adding lots of vegetables rich in potassium.  Feel free to substitute any vegetables you have on hand.  You may also used cubed chicken, instead of the meatballs, to cut back on total and saturated fat.

To start, lightly coat baking sheet with non-stick spray.  Spread cauliflower evenly on pan and roast in preheated 400 degree oven for about 20 minutes, stirring once. 

While cauliflower is roasting, heat a medium sauté pan over medium heat and start your meatballs. 

Mix together your meat, wheat germ, flaxseed, parsley, pepper and salt.  Roll the mixture into evenly-sized meatballs.

Brown your meatballs over medium heat, rotating until browned on all sides.  As hard as I try, I can never get my meatballs perfectly round...

After meatballs are browned, set them aside.  Wipe out extra grease from pan.  Put your meatballs back in the pan and add curry sauce. I used Tikka Masala curry, but you can choose whichever kind you prefer.  Add about 1/2 jar-full of water and simmer about 5 minutes.

Add your cauliflower to the pan and stir to combine. 

Serve over brown rice with a dollop of fat-free Greek yogurt. 

Cauliflower Curry & Meatballs
Makes 4 servings

1 head cauliflower, chopped
1lb grass-fed beef
1/4 cup wheat germ
1/4 cup flaxseed
2 tsp dried parsley
1/4 tsp ground black pepper
1/8 tsp salt
1 jar curry sauce (I used Tikka masala curry, but use your preference)

1. Roast cauliflower at 400 for 20 minutes.
2. Mix together beef, wheat germ, flaxseed, parsley, pepper and salt.  Form into meatballs.  Cook over medium heat, turning until all sides are browned, about 10 minutes. 
3. Drain meatballs, and wipe out extra grease from pan.  Put your meatballs back in the pan and add curry sauce. Fill about 1/2 the empty curry jar with water and add to pan.  Simmer with meatballs for about 5 minutes.  Add cauliflower, stirring to combine.  Serve with rice and yogurt, if desired.

Nutrition information per serving- 420 calories, 25gm fat, 8gm saturated fat, 74mg cholesterol, 510mg sodium, 21gm carbohydrates, 8gm fiber, 7gm sugar, 30gm protein

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