FREEZER MEATBALLS

When there is a good sale of lean ground beef make a batch of freezer meatballs in tomato sauce.

Ingredients

5 lb. extra lean ground beef (2.6 kg)

1 cup old-fashioned oats (156 g)

2 cups whole milk (475 mL)

1/2 cup minced onion flakes (68 g)

1 T garlic powder (15 g)

1 T onion powder (15 g)

2 Herb Ox Beef No Sodium bouillion granules packets (10 g)

1 T dried oregano (15 g)

1/2 t ground black pepper  (3 g)

2 eggs, beaten (100 g)

Preparation

1. Soak oats and dried onion flakes in milk for about 15 minutes.
2. In a large mixing bowl, place ground beef.
3. Add spices and mix in.
4. Add onion/oats mixture and mix in thoroughly.
5. Add beaten eggs to  bind.
6. Roll into meatballs (~ 1/4 cup)
7. Fry the meatballs in batches in a non-stick frypan.
8. Divide into single-serve portions (5 meatballs per container)
9. Add a ladle of tomato sauce over each portion.
10. Freeze for up to 3 months. Thaw in refrigerator and reheat as needed.

Yield:  Makes about 45 meatballs 

Tomato Sauce 

Ingredients

1 T canola oil(15 mL)

1 large onion, chopped (150 g)

28 oz can of whole tomatoes, no-salt-added (796 mL)

5.5-oz. tomato paste, no-salt-added (160 mL)

1 cup water (236 mL)

2 cups homemade chicken or beef stock, no-salt-added (472 mL)

1 cup carrot puree (236 mL)

1T garlic powder (5 g)

1 T dried parsley (5 g)

1 T fennel seeds (5 g)

1 T dried oregano (5 g)

Preparation

1. Saute onions in oil in large stockpot until translucent.
2. Add whole tomatoes and tomato paste. Rinse tins with water and add to pot.
3. Add stock and carrot puree.
4. Bring to a boil, then lower heat and simmer for 30 minutes.
5. Use immersion blender to puree the whole tomatoes and blend together.
6. Add herbs and spices. 

Divide sauce equally among meatball potions.

NUTRITION PROFILE: low sodium, high cholesterol

 Source: recipe adapted from Canadian Living Test Kitchen