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EatingWell


6
4
What's This?
Serving size 8
Prep Time
Total Time

Ingredients

½ cup bulgur (see ingredient note)2 Tbsp extra-virgin olive oil, divided8 cloves garlic, very thinly sliced¾ tsp dried oregano¼ tsp crushed red pepper2 can 28-ounce diced tomatoes (about 1 1/2 pound)2 cup cubed whole-wheat country bread1 large egg1 large egg white1 lb 93%-lean ground beef½ cup finely shredded parmesan cheese½ tsp freshly ground pepper, plus more to taste½ tsp freshly ground pepper⅛ tsp salt½ tsp sugar (optional)

Directions

1. Place bulgur in a medium bowl and cover generously with hot water. Let soak for 30 minutes. Drain in a fine sieve, pressing to remove excess liquid.

2. Meanwhile, heat 1 tablespoon oil in a large Dutch oven over medium-low heat. Add garlic, oregano and crushed red pepper; cook, stirring, until softened but not browned, about 1 minute. Stir in canned tomatoes and plum tomatoes; increase heat to medium-high and bring to a simmer. Reduce heat to low. Partially cover and let simmer while you prepare meatballs.

3. Place bread in a medium bowl and cover with cold water. Let soak for a few minutes. Drain and squeeze out moisture.

4. Whisk egg and egg white in a large bowl. Add the bulgur, the bread, beef, Parmesan, cinnamon, pepper and salt. Gently combine with a potato masher and/or your hands. Form into 20 oval meatballs about 2 inches long.

5. Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add half the meatballs and cook, turning occasionally, until browned all over, 3 to 4 minutes. Transfer to a paper towel-lined plate; blot with paper towels. Brown the remaining meatballs.

6. Mash the simmering tomato sauce with a potato masher to break down any large chunks of tomato. Add the meatballs to the sauce. Simmer over low heat, partially covered, for 50 minutes.

7. Taste the sauce and add sugar, if it seems tart, and additional pepper to taste. Serve the meatballs with the sauce.

 

Ingredient note: Bulgur is made by parboiling, drying and coarsely grinding or cracking wheat berries. It simply needs a quick soak in hot water for most uses. Look for it in the natural-foods section of large supermarkets, near other grains, or online at kalustyans.com, lebaneseproducts.com.

To Make Ahead: Cover and refrigerate for up to 3 days or freeze for up to 3 months.

Nutrition Facts

Provided by: EatingWell

Per Single Serving / Serves 8 Total

  • Calories 289
  • Calories from fat 99
  • Total Fat 11gm 17%
  • Sodium 665mg 28%
  • Total Carbohydrates 23gm 8%
  • Fiber 5gm 20%
  • Protein 23gm
  • Cholesterol 73mg 24%
*

Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Tags: Appetizer, Main Dish, Dinner, Lunch, Diabetic, Healthy, High Fiber, Kid-Friendly, Cheese, Beef, Grain, Tomato, Italian, Mediterranean, Easy, Braising, Fall, Spring, Summer, Winter, Birthday, Super Bowl, Housewarming, New Year, Entertaining

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