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Meatballs in Gravy

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Cris Angus, DCN, MS

Meatballs in Gravy

Hamburger meatballs in gravy create a versatile entree or appetizer
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Prep Time 10 minutes
Cook Time 25 minutes
Servings: 4
Course: Main Course
Cuisine: 30-minute-meals, American
Calories: 356
Ingredients Method Notes

Ingredients
  

  • 1 lb Extra lean ground beef
  • 1/4 c Avocado oil
  • 3 tbsp Bread crumbs (gluten-free if desired)
  • 1 tsp Garlic powder (divided)
  • Sea salt and pepper to taste
  • 1 Yellow onion (medium, sliced)
  • 1 tsp Arrowroot powder (for gluten-free) or Cornstarch
  • 2 tsp Water
  • 1 1/2 cups Beef broth (use bone broth for extra nutrients)
  • 2 tbsp Parsley (chopped)

Method
 

  1. In a bowl, combine the ground beef, half of the oil, bread crumbs, half of the garlic powder, salt, and pepper. Roll into approximately two-inch (5 cm) balls and place them on a plate.
  2. Heat the remaining oil in a pan over medium heat. Add the meatballs and cook on all sides for 10 to 12 minutes or until browned and cooked through. Work in batches if needed. Remove from the pan and set aside.
  3. Add the onion to the same pan. Cook for six to seven minutes until browned.
  4. Mix the arrowroot powder (or cornstarch) and water to make a slurry. Add the broth, the remaining garlic powder, salt, and pepper to the pan and bring to a boil. Once boiling, slowly stir in the slurry until the sauce thickens.
  5. Add the meatballs back to the pan and coat them in the sauce. Lower the heat and cook for another five to six minutes until the meatballs are warmed through. Garnish with parsley.
  6. Divide evenly between plates and enjoy!
    Serving size = 3 meatballs with gravy
    Protein per serving = 24g

Notes

This recipe is a winner for quick and delicious meals or appetizers (just leave out the gravy!).  You can serve it over whole wheat pasta, mashed potatoes, or whole grain rice.  Include a vegetable side dish like steamed broccoli, green beans, or others that please your palate.
Refrigerate leftovers in an airtight container for up to 7 days, but they won’t last that long!
You can change this recipe by altering the hamburger for ground chicken, turkey, or pork.  Additional herbs and seasonings can also change up your dining experience.  
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About Dr. Cris

I am a nutritionist (Doctor of Clinical Nutrition) with a passion for creating fast, healthy recipes to inspire at-home meal preparation, designed to improve overall health and well-being.

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