{"id":182,"date":"2011-01-12T09:06:39","date_gmt":"2011-01-12T14:06:39","guid":{"rendered":"https:\/\/www.bu.edu\/scnc\/?p=182"},"modified":"2016-03-04T08:38:12","modified_gmt":"2016-03-04T13:38:12","slug":"healthy-recipe-meatballs","status":"publish","type":"post","link":"https:\/\/www.bu.edu\/scnc\/2011\/01\/12\/healthy-recipe-meatballs\/","title":{"rendered":"Healthy Recipe: Meatballs!"},"content":{"rendered":"<p>By Caitlin Quinn, BU Dietetic Intern<\/p>\n<p>I prepared this basic meatball recipe in our <a href=\"http:\/\/www.bu.edu\/nfc\/programs\/students\/\">Healthy Cooking on a Budget<\/a> class.\u00a0 Who says all beef is bad?\u00a0 This meatball recipe uses 93% lean beef and fresh vegetables and <a href=\"http:\/\/www.quinoa.net\/\">quinoa<\/a> for added flavor and fiber!\u00a0 This recipe is quick and easy but versatile as well.\u00a0 If you\u2019re looking for a twist on a meatball sub try adding a chopped jalape\u00f1o and some chili powder.\u00a0 The flavor possibilities are endless when using the meatball base and they freeze well too!<\/p>\n<p style=\"text-align: center\"><img loading=\"lazy\" class=\"aligncenter\" src=\"\/files\/2010\/12\/meatball_1-300x169.jpg\" alt=\"meatball_1\" width=\"300\" height=\"169\" \/><\/p>\n<p><strong>Basic Meatballs<\/strong><\/p>\n<p><strong> <\/strong><\/p>\n<p><strong>Ingredients<\/strong><\/p>\n<p><strong> <\/strong><\/p>\n<p>\u00bd lb 93-96% lean ground beef<br \/>\n1\/4 cup cooked quinoa<br \/>\n1 clove of garlic minced<br \/>\n1\/2 green bell pepper diced<br \/>\n1\/2 onion diced<br \/>\n\u00bc cup whole wheat bread crumbs<br \/>\n1 egg<br \/>\n2 Tbsp grated parmesan cheese<br \/>\n\u00bc tsp black pepper<br \/>\n\u00bc cup parmesan cheese<br \/>\nNon stick cooking spray<\/p>\n<p><strong> <\/strong><\/p>\n<p><strong>Directions<\/strong><\/p>\n<p>1.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Cook quinoa according to directions on package.<\/p>\n<p>2.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 While quinoa is cooking preheat oven to 350\u00b0F and mince garlic, pepper and onion.<\/p>\n<p>3.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 In a large bowl mix beef, quinoa, pepper, onion, garlic, bread crumbs, egg, cheese, and black pepper.\u00a0 Combine using a potato masher or clean hands.<\/p>\n<p>4.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Spray a large cookie sheet with cooking spray and form 1-2\u201d meatballs using hands or melon scoop.\u00a0 Place in oven for 25-30 minutes.<\/p>\n<p>5.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 While meatballs are cooking heat tomato sauce in a medium sauce pan and add meatballs to sauce when cooked.\u00a0 Simmer for 2-3 minutes before serving.<\/p>\n<p>NUTRITION FACTS (3 meatballs)<\/p>\n<table border=\"0\" cellspacing=\"0\" cellpadding=\"0\" width=\"226\">\n<tbody>\n<tr>\n<td width=\"139\"><strong>Calories<\/strong><\/td>\n<td width=\"88\">210<\/td>\n<\/tr>\n<tr>\n<td width=\"139\"><strong>Fat<\/strong><\/td>\n<td width=\"88\">6 g<\/td>\n<\/tr>\n<tr>\n<td width=\"139\"><strong>Saturated   Fat<\/strong><\/td>\n<td width=\"88\">1.5 g<\/td>\n<\/tr>\n<tr>\n<td width=\"139\"><strong>Protein<\/strong><\/td>\n<td width=\"88\">17 g<\/td>\n<\/tr>\n<tr>\n<td width=\"139\"><strong>Carbohydrate<\/strong><\/td>\n<td width=\"88\">20 g<\/td>\n<\/tr>\n<tr>\n<td width=\"139\"><strong>Fiber<\/strong><\/td>\n<td width=\"88\">4 g<\/td>\n<\/tr>\n<tr>\n<td width=\"139\"><strong>Sodium <\/strong><\/td>\n<td width=\"88\">470 mg<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><strong> <\/strong><\/p>\n<p>Enjoy!<\/p>\n<p><script src=\"http:\/\/tweetmeme.com\/i\/scripts\/button.js\" type=\"text\/javascript\"><\/script><\/p>\n<p><script type=\"text\/javascript\">\r\n\r\n var _gaq = _gaq || [];\r\n _gaq.push(['_setAccount', 'UA-32658960-1']);\r\n _gaq.push(['_trackPageview']);\r\n\r\n (function() {\r\n    var ga = document.createElement('script'); ga.type = 'text\/javascript'; ga.async = true;\r\n    ga.src = ('https:' == document.location.protocol ? 'https:\/\/ssl' : 'http:\/\/www') + '.google-analytics.com\/ga.js';\r\n    var s = document.getElementsByTagName('script')[0]; s.parentNode.insertBefore(ga, s);\r\n })();\r\n\r\n<\/script><\/p>\n","protected":false},"excerpt":{"rendered":"<p>By Caitlin Quinn, BU Dietetic Intern I prepared this basic meatball recipe in our Healthy Cooking on a Budget class.\u00a0 Who says all beef is bad?\u00a0 This meatball recipe uses 93% lean beef and fresh vegetables and quinoa for added flavor and fiber!\u00a0 This recipe is quick and easy but versatile as well.\u00a0 If you\u2019re [&hellip;]<\/p>\n","protected":false},"author":8774,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[8],"tags":[380,99,91],"_links":{"self":[{"href":"https:\/\/www.bu.edu\/scnc\/wp-json\/wp\/v2\/posts\/182"}],"collection":[{"href":"https:\/\/www.bu.edu\/scnc\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.bu.edu\/scnc\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.bu.edu\/scnc\/wp-json\/wp\/v2\/users\/8774"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bu.edu\/scnc\/wp-json\/wp\/v2\/comments?post=182"}],"version-history":[{"count":2,"href":"https:\/\/www.bu.edu\/scnc\/wp-json\/wp\/v2\/posts\/182\/revisions"}],"predecessor-version":[{"id":184,"href":"https:\/\/www.bu.edu\/scnc\/wp-json\/wp\/v2\/posts\/182\/revisions\/184"}],"wp:attachment":[{"href":"https:\/\/www.bu.edu\/scnc\/wp-json\/wp\/v2\/media?parent=182"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bu.edu\/scnc\/wp-json\/wp\/v2\/categories?post=182"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bu.edu\/scnc\/wp-json\/wp\/v2\/tags?post=182"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}