Sweet & Sour Meatballs Recipe

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“This is one of the first things my mother taught me to make many years ago, and it's still one of my family's favorites.” Meryl Biszick - Orlando, Florida

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Healthy

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Sweet & Sour Meatballs Recipe

Prep: 20 min. Cook: 20 min.

Yield: 4 Servings

20 20 40

Ingredients

1 can (15 ounces) tomato sauce
1 cup water, divided
1/2 cup raisins
3 tablespoons brown sugar
1 tablespoon lemon juice
1/4 cup seasoned bread crumbs
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon pepper
1/8 teaspoon seasoned salt
1/4 cup egg substitute
2 tablespoons fat-free milk
1 pound lean ground beef
1 tablespoon all-purpose flour
2 cups hot cooked rice

Directions

In a Dutch oven, combine the tomato sauce, 3/4 cup water, raisins, brown sugar and lemon juice. Bring to a boil. Reduce heat; simmer, uncovered, for 10-15 minutes.
Meanwhile, in a large bowl, combine the bread crumbs, seasonings, egg substitute and milk. Crumble beef over mixture and mix well. Shape into 1-1/2-in. balls. Carefully add to tomato mixture. Cover and simmer for 20-25 minutes or until meatballs are no longer pink.
In a small bowl, combine flour and remaining water; stir into meatball mixture. Bring to a boil; cook and stir for 2 minutes or until slightly thickened. Serve with rice. Yield: 4 servings.

Nutritional Facts about 5 meatballs with 1/2 cup sauce and 1/2 cup rice equals 442 calories, 10 g fat (4 g saturated fat), 69 mg cholesterol, 734 mg sodium, 60 g carbohydrate, 2 g fiber, 29 g protein.

Originally published as Sweet & Sour Meatballs in Healthy Cooking December/January 2009, p61