The eggless meatballs in tomato sauce are soft and light.
And they are a delight for both kids and adults.
Remember the scene from Lady and the Tramp?
Delicious with spaghetti!
The eggless meatballs are suitable for people with allergies or food intolerances, but also for those who — for health or diet reasons — prefer not to combine different protein sources.
- Difficulty: Easy
- Cost: Economical
- Preparation time: 20 Minutes
- Portions: 2 servings
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
For my meatballs I used: ground selected meat, a mix of beef and pork, lean top-cut – if you want even leaner meatballs you can use ground white meat such as chicken or turkey, preferably breast.
- to taste tomato sauce
- 1 pinch garlic powder (optional)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- to taste basil (or chopped parsley)
- 8 oz mixed ground meat (beef and pork, lean, top cut)
- 1 tbsp breadcrumbs (or whole-wheat breadcrumbs (about 1 heaping tbsp))
- 1 tbsp grated cheese (caciocavallo, grana, or parmesan (about 1 heaping tbsp))
- 1 pinch garlic powder (optional)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- to taste chopped parsley
Suggested tools
- 1 Bowl
- Measuring Spoons measuring spoons
- 1 Plate or tray
Preparation
Prepare plenty of tomato sauce.
For the detailed step-by-step procedure you can read the full recipe by clicking the following link: homemade tomato sauce without sugar or oil in cooking.Alternatively, use a strained tomato passata.
Canned tomatoes, passatas and ready-made sauces often contain added sugars and other ingredients that can raise blood sugar — always read the label.
In a bowl, combine:
– the ground meat;
– the breadcrumbs or whole-wheat breadcrumbs, a 15 g measure or about 1 heaping tablespoon;
– the grated cheese, a 15 g measure or about 1 heaping tablespoon;
– garlic powder [optional];
– a pinch of salt;
– a pinch of pepper;
– chopped parsley if you like;
and mix well until you obtain a homogeneous mixture.
With your hands form balls, compacting them by rolling between your palms and place them on a plate or tray.
To make uniform meatballs you can use a scoop of 7.5 g or 15 g according to the desired size (approximately 0.25 oz or 0.5 oz).
You can vary size and shape to taste: small or medium, round or flattened.
If you are not in a hurry, refrigerate to firm up for at least half an hour.
Your eggless meatballs are ready to cook.
In a pan warm a sprinkle of garlic powder [optional].
Pour in the tomato sauce* and heat it until it comes to a boil.
* the amount depends on the diameter of the pan: keep in mind that the sauce reduces during cooking — I added about 1 2/3 cups (400 ml).
The sauce does not necessarily have to completely cover the meatballs but remember it reduces while cooking.Add the meatballs.
Cook with a lid (preferably glass) over low heat for about 5 minutes.Turn the meatballs for even cooking.
Season with:
– salt;
– pepper.
Cook with a lid (preferably glass) over low heat for 5 to 10 minutes depending on the size of the meatballs and until the sauce has reduced.In general, cooking times may vary based on the shape and size of your meatballs.
Since this is a ground meat preparation, meatballs must always be fully cooked and not rare to avoid the risk of foodborne illnesses from pathogenic microorganisms.
With the heat off, add basil or chopped parsley.
Your eggless meatballs in tomato sauce are ready.
Enjoy your meal!
Meatballs are a main course that is easy to balance with carbohydrates preferably whole-grain [bread, pasta or rice] and vegetables to compose a balanced meal or one-plate dish that helps keep blood sugar stable.
Cook the pasta al dente, drain it and quickly rinse it under running water.
Meanwhile, warm the sauce with the meatballs.Move the meatballs to the edges of the pan or temporarily transfer them to a plate if you prefer to add them later.
Pour the pasta into the pan with the sauce and meatballs and toss.Plate up.
Finish with the meatballs.
Pasta with meatballs in tomato sauce is a complete dish; add your portion of vegetables to create a balanced meal or one-plate dish that helps keep blood sugar stable.
Storage, tips and variations
If you wish, you can keep the quantities and add one egg.
You can use gluten-free breadcrumbs for a gluten-free version.
You can omit the cheese.
You can flavor the mixture with aromatic herbs or spices.
Cooked meatballs can be stored in the refrigerator in an airtight container for a couple of days.
You can reheat them in the oven or in a non-stick pan.
Use whole-wheat pasta to increase fiber content.
FAQ (Questions and Answers)
Important to know!
Since this is a ground meat preparation, it must always be fully cooked and not rare to avoid the risk of foodborne illnesses from pathogenic microorganisms.
On a steak any contamination remains on the surface and is eliminated during cooking.
– for this reason it is possible to eat a steak rare or medium-rare.
In ground meat preparations the contamination can spread inside.
– therefore when consuming hamburgers, meatballs or other dishes made from ground meat it is important that cooking is complete and there are no pink or undercooked areas.Which meat for meatballs?
– beef;
– pork;
– mixed beef and pork;
– chicken;
– turkey.Cuts of meat for meatballs
For light meatballs ask for selected ground meat that is a lean top-cut.
Your trusted butcher will advise you.
For reference, lean cuts are:
– silverside or round for beef;
– tenderloin or loin for pork;
* the pork loin is a cut where the lean part is clearly distinct from the fatty part so it is easy to trim.Which ground meat to choose for meatballs?
First-cut ground meat is leaner.
Second-cut ground meat is fattier.
For light meatballs therefore choose a first-cut ground meat.
