Enjoy an Eastern treat a Western way with this week's Macro Monday of Sweet & Sour Meatballs with Sesame Vegetables. IIFYM
IIFYM, Maro Monday, 11/20/17 Sweet & Sour Meatballs with Sesame Vegetables
Nutritional Facts:
Serving size: ⅙ recipe
Calories: 267
Carbohydrates:22 g
Protein: 22g
Fat: 11g
Ingredients:
• 1 lb extra-lean ground beef
• 5 oz frozen chopped spinach, thawed, drained and squeezed dry
• 2 green onions, finely chopped
• 1 large egg
• 1/2 cup whole-grain bread crumbs
• 2 cloves garlic, minced, divided
• 2 tsp grated fresh ginger
• 1/2 tsp ground black pepper, divided
• 1/4 tsp sea salt, divided
• 6 heads baby bok choy (about 24 oz), trimmed and halved lengthwise
• 2 oz shiitake mushrooms, stemmed and thinly sliced (about 1 cup)
• 1/4 cup reduced-sodium soy sauce, divided
• 2 tsp safflower oil
• 1 tsp sesame oil
• Pinch red pepper flakes, optional
• 1 cup jarred unsalted puréed strained tomatoes (aka passata)
• 1/4 cup rice vinegar
• 3 tbsp pure maple syrup
• 2 tsp potato starch
Instructions:
1. Preheat oven to 375°F. Mist a 13 x 9-inch roasting pan with cooking spray. Line 1 side of pan with a 10-inch length of parchment paper; fold and crumple all 4 edges to make 2-inch-tall rimmed sides, resembling a shallow bowl. (Or use a piece of foil to create a shallow bowl shape on one side of sheet.)
2. In a large bowl, mix together beef, spinach, onions, egg, bread crumbs, half of garlic, ginger, 1/4 tsp black pepper and 1/8 tsp salt. Shape by heaping 1 tbsp into balls. Arrange in a single layer in parchment or foil "bowl." Bake for 8 minutes.
Meanwhile, in a separate large bowl, toss together bok choy, mushrooms, 1 tbsp soy sauce, safflower oil, sesame oil, pepper flakes (if using) and remaining half of garlic, ¼ tsp black pepper and 1/8 tsp salt. Remove pan from oven; arrange bok choy mixture in single layer on remaining half of pan. Return to oven; bake for 10 minutes.
3. Meanwhile, in a small bowl, whisk together tomatoes, vinegar, maple syrup, potato starch and remaining 3 tbsp soy sauce until smooth.
4. Remove pan from oven; pour tomato mixture over meatballs and stir. Stir bok choy mixture. Return to oven; bake until meatballs reach 160°F when tested with an instant-read thermometer in centers, sauce is slightly thickened and vegetables are tender and lightly browned, 5 to 8 minutes.
5. Divide meatballs and bok choy mixture among plates; drizzle meatballs with any sauce left in parchment.
