MICROWAVE
MEATBALLS
These terrific meatballs converted my
son, Jonathan. He did not like regular
meatballs, until he had this lovely recipe sent from his ouma and oupa. Ouma and Oupa are my mother and
father-in-law, Kay and Dr. Danie Eloff, who live in sunny Cape Town, South
Africa, where they have retired. Sorry, the photo is not the greatest but you get the idea. Hope you like them as much as we do! Looks like I got 12 meatballs instead of 10. I ate one before remembering to photograph the dish.
18 oz extra lean
ground beef (500 g)
1 egg
3
oz onion, grated* (90 g)
1 tbsp gluten-free oat flour (15 mL)
1 tbsp low-carb Ketchup** (15
mL)
1 tbsp Worcestershire sauce
(15 mL)
11/2 tsp white
vinegar (7 mL)
1
clove garlic, crushed
3/4 tsp salt (3
mL)
1/4 tsp white
pepper (1 mL)
Sauce:
2
tbsp low-carb Chutney*** (25 mL)
1
tbsp Worcestershire sauce (15 mL)
1
tbsp low-carb Ketchup (15 mL)
1
tbsp olive oil (15 mL)
1
tsp curry powder (5 mL)
In large bowl, combine ground beef with egg, onion,
oat flour, Low-Carb Ketchup, Worcestershire sauce, white vinegar, garlic, salt
and pepper. Form into 10 meatballs. Place in 2-quart (2 L) microwaveable baking
dish. Pour sauce over meatballs. Microwave uncovered on high power 10 minutes
(1 minute per meatball).
Sauce: In small
bowl, whisk together low-carb chutney, Worcestershire sauce, low-carb ketchup,
olive oil and curry powder.
Helpful Hints: *Use
2 tbsp (25 mL) dehydrated onion (pour a little boiling water over it and let
sit for a while), instead of grated onion, if desired. **I used Atkins Ketch-A-Tomato® for convenience, however,
you may use Splenda Ketchup, page 89, Splendid
Low-Carbing, if desired. ***You may either use a
commercial product or low-carb apricot jam, or use Microwave Peach Chutney,
page 102, Splendid Low-Carbing.
***I make a very easy chutney with sugarless apricot jam: Just mix a little vinegar and Worcestershire sauce into it and wallah, you have very tasty, instant low-carb chutney! :)
Yield: 10 meatballs
1
meatball per serving
137.9
calories
10.5
g protein
9.5
g fat
1.6
g carbs