Italian meatballs

Dietician's Tip

You can freeze uncooked meatballs in an airtight container for up to 3 months. Thaw meatballs in the refrigerator overnight before baking.

Ingredients

  • 1/3 large onion, minced
  • 2 1/2 teaspoons minced garlic
  • 6 tablespoons grated Parmesan cheese
  • 1/3 cup chopped flat leaf Italian parsley
  • 1 1/2 tablespoons egg substitute
  • 1 teaspoon kosher salt
  • 1/8 teaspoon ground black pepper
  • 1 1/2 pounds lean ground beef

Directions

Heat the oven to 350 F. In a small saucepan, saute the onions and garlic until tender, about 5 to 7 minutes. Remove from heat. In a medium bowl, combine the onions, cheese, parsley, garlic, egg substitute, salt and pepper; mix well. Add the beef; gently mix with hands until just combined. Form mixture into 1-inch meatballs — about 3/4 ounces each. Place on a baking sheet and bake for 10 to 15 minutes or until meatballs reach an internal temperature of 160 F.

Serving Information

Serves 6

Nutritional analysis per serving

Calories: 198
Total carbohydrate: 2 g
Cholesterol: 76 mg
Dietary fiber: 0 g
Monounsaturated fat: 4 g
Protein: 26 g
Saturated fat: 4 g
Serving size: 3 ounces
Sodium: 502 mg
Total fat: 10 g

DASH Eating Plan Servings

Meats, poultry and fish: 3

Diabetes Meal Plan Choices

Meat and meat substitutes: 3

Mayo Clinic Healthy Weight Pyramid Servings

Protein and dairy: 1 1/2

Last Updated Apr 23, 2016


Content from Mayo Clinic ©1998-2019 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. Terms of Use