- 4
Ingredients
- 450 g extra-lean ground beef
- 1/3 cup quick-cooking rolled oats, (not instant)
- 1 egg, beaten
- 1/2 tsp Dijon mustard
- 1/2 tsp each garlic powder, onion powder and dried oregano
- 1/4 tsp hot pepper flakes
- 2 tsp olive oil
- 1 bulb fennel, tops removed, thinly sliced
- 1 small onion, finely diced
- 2 cloves garlic, minced
- 2 cups no-salt-added beef broth
- 1 cup bottled strained tomatoes, (passata)
- 1/2 tsp pepper
- 1/2 tsp liquid honey
- Pinch salt
- 3 tbsp chopped fresh parsley
- 2 tsp lemon juice
Preparation
Step 1
In bowl, stir together beef, oats, egg, mustard, garlic powder, onion powder, oregano and hot pepper flakes until combined. Shape by about 1 tbsp into 24 meatballs; set aside.
In Dutch oven or large saucepan, heat oil over medium heat; cook fennel and onion, stirring frequently, until beginning to soften, about 5 minutes.
Stir in garlic; cook until fragrant, about 1 minute. Stir in broth, 2 cups water, strained tomatoes, pepper, honey and salt; bring to boil. Reduce heat and simmer, stirring occasionally, until fennel is tender-crisp, about 8 minutes.
Add meatballs; cook, gently stirring occasionally, until instant-read thermometer inserted into several meatballs reads 160 F (71 C), about 5 minutes. Stir in parsley and lemon juice.
Nutritional Information per serving: about
cal 303
pro 28g
total fat 13g
sat. fat 4g
carb 17g
dietary fibre 3g