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

LOW SODIUM FISH SAUCE SUBSTITUTE

Fish sauce (nouc mam) provides the essential savory flavor found in many Asian cuisines. Traditional fish sauce is made from the careful first pressing of salted anchovies. Its complex flavor blends smoothly with the sweet, tangy and spicy flavors of Asian cuisine and is used in place of soy sauce or salt to add a savory taste to any dish. However its sodium content is severely high: averaging 1,177 mg per tablespoon (15 ml).

Here is a low-sodium version.

Ingredients

• 1 cup bonito flakes
• 2 cloves of garlic, pressed
• 1 teaspoon crushed red pepper flakes
• juice of 1 lemon
• lemon zest from 1 lemon
• 1 tablespoon brown sugar
• 1/2 cup filtered water

Preparation

1. Dissolve and cook all items but bonito flakes over medium heat to boiling.
2. Take off heat and add bonito. Let steep.
3. Drain through fine sieve and let cool. 
4. Store in frig and use within 3 months.

Yield:  207 mL or 14 servings per recipe.