Serve these delicious meatballs over mashed potatoes or steamed brown rice. You can make tiny meatballs and serve them with toothpicks as appetizers.

Makes 6 servings

  • 1 lb (500 g) extra-lean ground beef
  • 1 egg
  • 3/4 cup fresh whole wheat or regular breadcrumbs
  • 1/4 cup ketchup
  • 1 tsp salt

Sweet and Sour Sauce:

  • 1 tbsp vegetable oil
  • 1 onion, chopped
  • 3 cloves garlic, minced
  • Pinch hot red pepper flakes
  • 28 ounce (796 ml) can plum tomatoes, with juices, pureed
  • 2 tbsp rice vinegar or lemon juice
  • 2 tbsp brown sugar
  • 2 tbsp chopped fresh parsley
  1. To prepare meatballs, in a large bowl, combine ground beef, egg, breadcrumbs, ketchup and salt. Shape into about 20 balls.
  2. Heat oil in a large, deep non-stick skillet on medium heat. Add onion, garlic and hot pepper flakes and cook gently for a few minutes, or until fragrant but not brown.
  3. Add tomatoes, vinegar and sugar. Bring to a boil, reduce heats and cook gently for 5 minutes.
  4. Gently add meatballs to sauce. Cover and cook on medium-low heat for 15 to 20 minutes, or until meatballs are cooked. Stir occasionally to prevent sticking. Serve meatballs sprinkled with parsley.

Per serving:

  • Calories 228
  • Protein 19 g
  • Fat 9 g
  • Saturates 3 g
  • Cholesterol 71 mg
  • Carbohydrate 18 g
  • Fibre 2 g
  • Sodium 812 mg
  • Potassium 637 mg
  • Excellent: Niacin, Vitamin B12
  • Good: Thiamine, Riboflavin, Vitamins B6 and C, Iron

– book, by Bonnie Stern, called “Heart Smart” in co-operation with the Heart and Stroke Foundation of Canada

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