Mini Meatball Heroes - PCOS-Friendly Recipe
This Mini Meatball Heroes is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- 1 small onion, grated
- 1/4 cup chopped fresh Italian parsley leaves
- 1 large egg
- 3 tablespoons ketchup
- 3 garlic cloves, minced
- 1 teaspoon salt
- 1/4 teaspoon ground black pepper
- 2/3 cup grated Parmesan
- 1/4 cup dried Italian-style bread crumbs
- 6 ounces ground beef
- 6ounces ground veal
- 6 ounces ground pork
- 1/3 cup extra-virgin olive oil
- Marinara sauce, recipe follows or 26-ounce jar, store-purchased
Instructions
- To make the meatballs: Whisk the first 7 ingredients in a large bowl to blend. Stir in the cheese and bread crumbs. Mix in the beef, veal, and pork. Using about 2 tablespoons of meat for each, shape the meat mixture into 1 1/4 to 1 1/2-inch-diameter meatballs. Place on a baking sheet. Heat the oil in heavy large frying pan over medium-high heat. Working in 2 to 3 batches, add the meatballs and saute until browned on all sides, about 5 minutes. Using a slotted spoon, transfer the meatballs to a plate. Pour off any excess oil. Return all the meatballs to the pan. Add the marinara sauce. Simmer over medium-low until the sauce thickens slightly and the flavors blend, about 10 minutes. Season the sauce, to taste, with salt and pepper. (The meatball mixture can be made 1 day ahead. Cool, then cover and refrigerate. Rewarm over medium heat before continuing.) To make the sandwiches: Spoon the hot meatballs with some sauce over the bottoms of the rolls. Place 1/2 slice provolone on top of meatballs and sprinkle with the Parmesan. Spread more sauce over the roll tops, then fold the tops of the rolls over and serve. Cook's Note: The sandwiches can be assembled then wrapped individually in foil. Rewarm the sandwiches in the oven at 350 degrees F for about 15 minutes.
- In a large casserole pot, heat the oil over a medium-high flame. Add the onions and garlic and saute until the onions are translucent, about 10 minutes. Add the celery, carrots, and 1/2 teaspoon of each salt and pepper. Saute until all the vegetables are soft, about 10 minutes. Add the tomatoes and bay leaves, and simmer uncovered over low heat until the sauce thickens, about 1 hour. Remove and discard the bay leaves. Season the sauce with more salt and pepper, to taste. (The sauce can be made 1 day ahead. Cool, then cover and refrigerate. Rewarm over medium heat before using.) Yield: 2 quarts Prep Time: 10 minutesCook Time: 1 hour 10 minutes
You Have a Recipe. But Do You Have a Full Week?
One great recipe is a start. A complete PCOS meal plan is a system. Here is how to go from one meal to a full week of eating that supports your hormones.
Free. Personalized. No signup required to start.
Frequently Asked Questions
Yes, this Mini Meatball Heroes recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 12 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
Cook Another PCOS-Friendly Lunch
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
Comments
Register or log in to add a comment