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Spiced Meatball, Butternut, and Tomato Stew
These tender meatballs have a mild, warm spice. Chopped cilantro at the end adds a nice burst of freshness. You can substitute ground chicken, if desired.
Serves 4 (serving size: 2 cups)
- 1 1/2 whole-wheat bread slices (such as Arnold 100% Whole Wheat Bread), cubed
- 1/3 cup 2% reduced-fat milk
- 1 pound ground sirloin
- 1/2 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1/2 teaspoon freshly ground black pepper
- 1/2 cup finely chopped fresh cilantro, divided
- 5/8 teaspoon kosher salt, divided
- 2 tablespoons olive oil
- 1 cup chopped butternut squash
- 3/4 cup chopped yellow onion
- 1 tablespoon finely chopped garlic
- 1 1/4 cups unsalted beef stock (such as Swanson)
- 2 cups chopped tomatoes
- 3/4 cup unsalted tomato sauce
- 1 1/2 cups cauliflower florets
- Place bread cubes in a bowl; pour milk over bread. Let stand 5 minutes.
- Gently combine soaked bread cubes, beef, cumin, coriander, pepper, 1/4 cup cilantro, and 1/8 teaspoon salt in a medium bowl.
- Gently shape into 12 (1 1/2-inch) meatballs.
- Heat a Dutch oven over medium-high. Add oil to pan; swirl to coat. Add meatballs in a single layer; cook, turning to brown on all sides, about 4 minutes.
- Transfer meatballs to a plate. Add squash, onion, and garlic to pan; cook, stirring occasionally, 3 minutes.
- Add stock, scraping pan to loosen browned bits. Add remaining 1/2 teaspoon salt; cook until liquid is reduced by half, about 6 minutes.
- Add tomatoes and tomato sauce; bring to a simmer. Cook, stirring occasionally, until slightly thickened, 6 to 8 minutes.
- Stir in cauliflower; cover and cook 3 minutes.
- Return meatballs to pan; cover and cook just until meatballs are cooked through, 6 to 8 minutes.
- Sprinkle with remaining 1/4 cup cilantro.
Calories 335 fat 13.1 g satfat 3.3 g monofat 7.1 g polyfat 1.6 g protein 29 g carbohydrate 29 g fiber 7 g cholesterol 62 mg iron 5 mg sodium 556 mg calcium 120 mg sugars 10 g
Recipe and Image courtesy of CookingLight.com