Tuesday, April 30, 2013


16 oz 98% Lean Ground Beef
1 egg
26 2/5 g Ground Flax Seed
1 cup Zucchini
1/2 cup Milk 2%
3 tsp Basil, Dried
1/4 tsp Salt
1 tsp Montreal Steak Seasoning
2 second Pam Original Cooking Spray

Mix the ground beef with the egg and milk first. It helps loosen the meat and make it mushy and easier for adding other ingredients. Shred the zucchini with a small gauge shredder. I used a regular cowbell one but did short strokes, and I kept the zucchini flat to make the bits smaller. The smaller the better. Add the zucchini to the meat mixture. Add in remaining ingredients and mix well.

This recipe is a bit mushier for rolling the meatballs but it shouldn't be overly mushy. If there is still too much liquid, sprinkle in some extra flax meal and stir in well... wait a few minutes for the flax to expand. Add until you get a good consistency for rolling meatballs.

I always use gloves to do this. I find I get better mixing and I prefer them for making the meatballs anyway.

Once mixed, allow the meat mixture to sit, covered and refrigerated for at least 30 min. The longer it sits the stronger the flavour. It is key to keeping the amount of salt and other spices lower. You can make it the night before or you can get to this stage, bag it and freeze it.

Shape the mixture into appropriate sized meatballs. Smaller ones will cook more evenly without burning. I use about 1 TBSP sized blob of the meat mixture.

To use in sauces, or to serve for dipping, etc., brown the meatballs in a skillet lightly sprayed with cooking oil, or in 1 TBSP cooking oil. Cook over medium heat until the outsides begin to brown, turn as needed. As cooking completes the meatballs should be firm when pressed with a fork. To be certain they are cooked through, cut one and check for pink inside. When browned remove from skillet and serve with prepared sauce, etc., or allow them to cool and then chill them for another time.

For meatball soups like Italian wedding soup - have your stock already at a low boil while making the meatballs. Add them directly to the pot as you shape them. Cover and allow them to boil for approx 40 minutes. Maintain liquid level in the pot and test firmness and colour of the meatballs before serving. Note: they will not brown in this method but the colour should be the same through when cooked.

1 comment:

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