Here’s a basic formula for making meat and vegetable balls (or patties) that lets you mix & match flavors to suit your taste. For simplicity, each uses one pound of lean ground meat, and one bag of frozen vegetables (or a similar quantity fresh). This can go wrong when there’s too much water in the vegetables, so we’ll and drain veggies and add just a little coconut flour to absorb excess moisture. One batch will make 16-20 meatballs for a quick, complete, snack, for lunch with cut veggies and dipping sauce, or simmered in sauce for dinner.
- 1 lb. lean ground meat
- seasoning of your choice (try italian sausage, chorizo, thai, or greek)
- 4 servings of a vegetable (1 bag frozen or 1 bunch fresh: spinach, cauliflower, carrots, zucchini, mushrooms)
- 1 tablespoon coconut flour
- 1 egg
What to do
- Prepare your herbs and spices, mix with ground meat, and let rest in the fridge overnight.
- Preheat the oven to 350 F.
- Thaw veggies and break down in a food processor or blender. Process until shredded. Stop well before they turn into a smooth puree.
- Toss veggies with a sprinkling of salt and place in colander. Cover with a paper towel and place a bowl full of water on top to press the moisture out. Let drain at least 30 minutes.
- After draining, wrap in the paper towel and squeeze out all excess moisture.
- In a medium bowl, mix vegetable, coconut flour, and egg use a fork to thoroughly blend.
- Add seasoned ground meat. Mix well.
- Make golfball-sized meatballs. I keep a small bowl of olive oil on hand so I can grease my hands occasionally.
- Heat a well-oiled, oven-safe pan to medium high and brown meatballs. Since these do not contain breadcrumbs, they may not hold their shape as well as regular meatballs. Be gentle and make sure the pan is well oiled.
- Transfer pan to oven, bake for 10 minutes, turning once.