MEATBALLS WITH BROWN ONION GRAVY

 

MEATBALLS WITH BROWN
ONION GRAVY

This definitely qualifies as wonderful comfort food.  Serve with cauli mash and green beans or a
vegetable of your own choice.  If you are in maintenance, you can add one small mashed potato to the cauli mash and you might be surprised how that is a game changer for some people.

 

2 lbs lean ground beef (0.9 kg)

1 tbsp coconut flour (15 mL)

1 egg

2 tsp minced garlic (10 mL)

11/2 tsp salt (7 mL)

1 tsp yellow mustard (5 mL)

1 tsp Worcestershire suace (5 mL)

1/2
tsp black pepper (2 mL)

2 tsp fresh parsley, OR cilantro, chopped (10 mL)

  (for garnish, optional)

Brown Onion Gravy:

1 tbsp butter (15 mL)

1 tbsp olive oil (15 mL)

1 onion, sliced into rings

1/4
tsp baking soda (1 mL)

1 tsp garlic (5 mL)

11/2 cups chicken stock (375 mL)

3 tsp any dry brown gravy mix (15 mL)

Salt, to taste

 

In
large bowl, combine place ground beef and sprinkle with coconut flour.  In small bowl, whisk egg with minced garlic,
salt, mustard, Worcestershire sauce and black pepper.  Add to ground beef and mix all together
well.  Form large balls with 1/4 cup (60 mL) of meat. In
large, nonstick frying pan, fry meatballs 2 minutes on both sides. You can cook
about 5 to 6 meatballs at a time, in order not to overcrowd the pan. Set meatballs
aside.
 

Brown Onion Gravy: In large,
nonstick pan, in butter and olive oil, and over medium heat, cook onion rings 5
minutes, or until turning translucent. 
Add baking soda and once onions are browned, add garlic and cook 1
minute.  Add chicken stock, reserving a small amount.  In small bowl, in reserved chicken stock, dissolve brown gravy mix and add to pan, stirring to combine.
 Add
meatballs and simmer 10 minutes until meatballs are cooked through and gravy
has thickened.  Garnish with fresh parsley
or cilantro.  Serve.

Yield:  6 servings

1
serving

409.1
calories

31.5
g protein

28.4
g fat

1.0 g fiber

4.0
g net carbs

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