Post by Fenlander on Jun 13, 2008 14:41:36 GMT 2
Dad's Meatball Hero
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This meatball hero is specially designed to include nutrients that most men don't get enough of. Treat Dad to a sandwich that he won't guess is actually good for him.
MAKE-AHEAD: If you make the meatballs and sauce ahead of time and freeze them separately in single-serving portions, you can prepare this recipe one sandwich at a time. Each sandwich takes 4 meatballs and a generous 3/4 cup sauce.
Total time: 1 hour 30 minutes
Hands-on time: 35 minutes
Ingredients:
2/3 cup canned chickpeas (4 ounces), rinsed and drained
2-1/2 teasthingys oregano
1 teasthingy ground fennel
3/4 teasthingy salt
1/2 teasthingy pepper
8 ounces lean ground sirloin
8 ounces ground turkey breast
3/4 cup quick- oatmeal
2 large egg whites
2 tablesthingys plus 4 teasthingys olive oil
1-1/2 cups grated carrots (5 ounces)
4 large cloves garlic, minced
1 can (28 ounces) crushed tomatoes
1 can (14.5 ounces) no-salt-added diced tomatoes
1 apple, peeled and grated
30 ounces baguette (preferably whole wheat), cut into six 7-inch lengths
6 tablesthingys grated Parmesan (optional)
1. In a mini food processor, combine the chickpeas, 1/2 teasthingy of the oregano, the fennel, 1/2 teasthingy of the salt and 1/4 teasthingy of the pepper. Process to a coarse paste. In a large bowl, combine the beef and turkey. Add the chickpea mixture, oatmeal and egg whites, and thoroughly combine. Form into 24 meatballs.
2. In a medium saucepan, heat 2 tablesthingys of the oil over medium heat. Add the carrots, garlic and remaining 1/4 teasthingy salt and 1/4 teasthingy pepper, and cook, stirring occasionally, until softened, about 5 minutes.
3. Add the remaining 2 teasthingys oregano, the tomatoes and apple. Bring to a boil. Reduce to a simmer, cover and cook until the carrots are soft and the flavors are blended, about 30 minutes. With a stick blender or in a food processor, blend the sauce to a coarse puree.
4. In a large nonstick skillet, heat the remaining 4 teasthingys oil over medium-high heat. Add the meatballs and cook until lightly browned all over, 3 to 4 minutes. Add the sauce, reduce to a simmer and cook until the meatballs are cooked through, about 25 minutes.
5. Meanwhile, halve each length of bread horizontally. Pull out some of the bread from the center of both sides. (This reduces the calories and makes a channel for the meatballs and sauce.) Sthingy some sauce on both sides of the bread. Put 4 meatballs on the bottom half and top with more sauce. Top with 1 tablesthingy Parmesan if desired.
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This meatball hero is specially designed to include nutrients that most men don't get enough of. Treat Dad to a sandwich that he won't guess is actually good for him.
MAKE-AHEAD: If you make the meatballs and sauce ahead of time and freeze them separately in single-serving portions, you can prepare this recipe one sandwich at a time. Each sandwich takes 4 meatballs and a generous 3/4 cup sauce.
Total time: 1 hour 30 minutes
Hands-on time: 35 minutes
Ingredients:
2/3 cup canned chickpeas (4 ounces), rinsed and drained
2-1/2 teasthingys oregano
1 teasthingy ground fennel
3/4 teasthingy salt
1/2 teasthingy pepper
8 ounces lean ground sirloin
8 ounces ground turkey breast
3/4 cup quick- oatmeal
2 large egg whites
2 tablesthingys plus 4 teasthingys olive oil
1-1/2 cups grated carrots (5 ounces)
4 large cloves garlic, minced
1 can (28 ounces) crushed tomatoes
1 can (14.5 ounces) no-salt-added diced tomatoes
1 apple, peeled and grated
30 ounces baguette (preferably whole wheat), cut into six 7-inch lengths
6 tablesthingys grated Parmesan (optional)
1. In a mini food processor, combine the chickpeas, 1/2 teasthingy of the oregano, the fennel, 1/2 teasthingy of the salt and 1/4 teasthingy of the pepper. Process to a coarse paste. In a large bowl, combine the beef and turkey. Add the chickpea mixture, oatmeal and egg whites, and thoroughly combine. Form into 24 meatballs.
2. In a medium saucepan, heat 2 tablesthingys of the oil over medium heat. Add the carrots, garlic and remaining 1/4 teasthingy salt and 1/4 teasthingy pepper, and cook, stirring occasionally, until softened, about 5 minutes.
3. Add the remaining 2 teasthingys oregano, the tomatoes and apple. Bring to a boil. Reduce to a simmer, cover and cook until the carrots are soft and the flavors are blended, about 30 minutes. With a stick blender or in a food processor, blend the sauce to a coarse puree.
4. In a large nonstick skillet, heat the remaining 4 teasthingys oil over medium-high heat. Add the meatballs and cook until lightly browned all over, 3 to 4 minutes. Add the sauce, reduce to a simmer and cook until the meatballs are cooked through, about 25 minutes.
5. Meanwhile, halve each length of bread horizontally. Pull out some of the bread from the center of both sides. (This reduces the calories and makes a channel for the meatballs and sauce.) Sthingy some sauce on both sides of the bread. Put 4 meatballs on the bottom half and top with more sauce. Top with 1 tablesthingy Parmesan if desired.