SOUTH BEACH Meatballs with Tomato and Zucchini Medley
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  1. #1

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    Default SOUTH BEACH Meatballs with Tomato and Zucchini Medley

    Use this one-dish meal to easily add a few servings of vegetables to

    your day. Serve it in bowls with crusty whole grain bread or spoon it

    over whole wheat fettuccine.

     

    Serves:  2

     

    Ingredients:

    1/4 pound extra-lean ground beef or ground turkey breast

    2 tablespoons whole wheat bread crumbs

    2 tablespoons liquid egg substitute or 1/2 egg

    3/8 teaspoon ground black pepper

    1/4 teaspoon dried Italian seasoning

    3 tablespoons grated Parmesan cheese

    1/2 onion, finely chopped

    1 cloves garlic, minced

    1 zucchini, halved lengthwise and sliced

    1/2 yellow squash, halved lengthwise and sliced

    1/2 can (8 ounces) Italian-style cut tomatoes

    1/2 can (8 ounces) crushed tomatoes

    2 tablespoons chopped fresh basil

    Sprig basil, for garnish

     

    Preparation:

    In a large bowl, combine the beef or turkey, bread crumbs, egg

    substitute or egg, 1/4 teaspoon of the pepper, the Italian seasoning,

    and 2 tablespoons of the cheese. Form into balls the size of walnuts.

    Spray a large nonstick skillet with cooking spray and heat over

    medium heat. Working in batches, add the meatballs and cook for 15

    minutes, or until browned and no longer pink inside. Remove to a

    bowl, leaving drippings in the skillet. Repeat to cook the remaining

    meatballs.

     

    In the same skillet in warm drippings over medium-high heat, add the

    onion and garlic and cook for 5 minutes, or until the onion is

    tender. Stir in the zucchini, yellow squash, cut tomatoes (with

    juice), crushed tomatoes, the remaining 1/8 teaspoon pepper, the

    remaining 1 tablespoon cheese, and the meatballs. Heat to boiling.

    Reduce the heat to low, cover, and cook for 20 minutes. Stir in the

    chopped basil. Garnish with the basil sprig.

     

    Nutritional Information:

    280 calories

    20 total fat (5 g sat)

    88 mg cholesterol

    25 g carbohydrate

    23 g protein

    6 g fiber

    646 mg sodium

  2. #2
    Super Moderator Michelle's Avatar
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    Thank you so much for this recipe, Ellise! I've just started the South Beach diet again, and this sounds yummy!

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