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#meatlessmonday

March 21, 2017

Can you believe we are more than half-way through the month of March? This also means that we are more than half way through nutrition month! This week the nutrition month campaign is highlighting the food fight between eating and stress. I thought it would be appropriate to share one of my guilt-free favourite recipes – meatless zucchini meatballs.  Many individuals love meatballs for their flavour, texture, and smell. It is often paired with some of our favourite comfort foods like spaghetti. Depending on what ingredients are used, meatballs can have a high caloric and fat content. This comfort food can easily turn into a guilt laden meal. How does one consume their comfort meal without the stress of making healthy dietary choices? Make zucchini meatless meatballs! You won’t be disappointed. Let me know how they taste.

-keeping.up.with.the.dietitan

 

Zucchini Meatless Meatballs

Makes 4 servings (one serving approximately 4 meatballs)

 

Ingredients:

Cooking Spray

1 tsp olive oil

1 garlic clove, minced

10oz zucchini, unpeeled and grated

¼ tsp sea salt

¼ tsp black pepper

¼ c basil, chopped (save 1tbsp for garnish)

1 c breadcrumbs, plain and grated (substitute gluten free version instead)

1 tsp Italian seasoning

1 large egg, beaten

¼ c parmesan cheese, grated

2 c tomato basil pasta sauce, low sodium

 

Preheat the oven to 375˚. Spray a large baking sheet, or two small baking sheets, with the cooking spray and set aside.

Add the olive oil to a large non-stick skillet over medium heat. Once hot, add the garlic and sauté for approximately 30-45seconds.

Add the zucchini, salt and pepper and cook on high heat for approximately 7minutes (i.e. until the water evaporates).

Once cooked, transfer the zucchini into a strainer to remove any additional water.

Place the zucchini into a large bowl and add the bread crumbs, Italian seasoning, onion powder, beaten egg, parmesan cheese and chopped basil. Mix well.

Once mixed, roll zucchini mixture into approximately 16 balls and place on the prepared baking sheet(s). Lightly spray the zucchini balls with cooking oil and bake for approximately 25 minutes.

In a large skillet, heat the sauce over low heat for approximately 4 minutes. Add zucchini meatballs to the sauce and let it simmer for an additional 5 minutes.

Transfer cooked zucchini meatballs to serving dish and top with remaining sauce in the skillet. Garnish with remaining basil. Enjoy!

 

Nutrition Facts (per one serving – approximately 4 zucchini balls)

Calories: 215 kcals           Protein: 10g           Carbohydrate: 31g           Fibre:3g      Fat: 6g (2g saturated fat)

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