These are a great go to meal if you don’t feel like cooking. I make a bunch and freeze them for those days. The pics above are made with ground chicken.
1 lb lean ground beef, turkey or chicken
4-6 egg whites (start with 4 and add if you need to for moisture)
1/2 cup parmesan
1/2 cup panko crumbs
1/8 cup ketchup
1/8 cup chilli sauce with garlic or sweet chili sauce
1/8 cup dijon mustard
Pepper plus a hint of salt
You can either add italian spices or go a more exotic route and use several pinches of cumin, cardomon, dry mustard, sea salt and paprika.
Mix well but don’t over mix
Saute a large onion till browned and let cool. Add to meat mixture
Form meatballs and place on a baking sheet lined with parchment paper. Bake at 350 degrees for about 15-20 minutes and then flip meatballs and bake another 15-20 minutes. Let cool and serve however you like to eat meatballs.
I make a tomato sauce with sauted onion and garlic and a can of diced tomatoes. Let cook till thick. You can add a can or bottle of ready made sauce at this point too if you want. Add a touch of either sugar, agave or sweetner to take the acidic edge off the sauce. When meatballs are cooked, add to sauce and simmer till ready to serve. Serve alone or over pasta. To cut down on carbs I throw in a can of white kidney beans and serve without the pasta.
Can be frozen or refridgerated.