The MEATBALL EXPERIMENT

So… I love meatballs simmered in an Italian marinara. I could make a meal of just the meatballs forgetting the high-carb spaghetti. This led me to ponder making meatballs in some way without the work of making a marinara. Sure, I can buy a jar of marinara, but I dislike store-bought tomato sauces. All this led me to experiment with meatballs simmered in a simple beef broth. Basically these are mini meatloafs that get melt-in-your-mouth tender after absorbing the broth. I must say I was pleased with the outcome. (This recipe could easily be turned into a Swedish meatballs-like recipe by uncovering the pot near the end and reducing the liquid by half and adding a few heaping tablespoon of sour cream.) The next time I make this I’m going to add 8 ounces of sliced mushrooms that have been browned in butter in a skillet to the simmering liquid.

This recipe made a dozen large meatballs. I made them larger than you normally see a meatball in a spaghetti sauce.

Prep Time: about an hour including baking the meatballs

Cooking Time - 60 minutes to 2 hours - simmer as long as you like.

Tools: large mixing bowl, large covered pot, cookie sheet.

Serves: 4

INGREDIENTS:

 The Meatballs:

• 1/2 pound ground pork
• 1/2 pound ground chuck  (or use all chuck or pork)
• 2 eggs beaten
• 1 cup seeded rye bread crumbs (make in a blender)
• 1/2 cup regular bread crumbs
• 1/3 cup fine chopped carrot
• 1/3 cup finely chopped onion
• 1/3 cup finely chopped celery
• 1/3 cup finely chopped green bell pepper
• 1/4 cup finely chopped parsley
• 1 tablespoon mustard
• 3 tablespoons ketchup
• 1 tablespoon worcestershire sauce
• 2 teaspoons black pepper

The Simmering Liquid:

• 4 tablespoons tomato paste 
• 1 package of beefy onion soup mix (or onion mushroom) SEE NOTE BELOW 
• 2 cans of low-sodium beef broth 
• 1 cup water
• 8 ounces of baby portobello/crimini mushrooms sliced

 DIRECTIONS:

1. Preheat your oven to 400 degrees F. Place some parchment paper on a rimmed baking sheet. This is not required but aids cleanup and keeps the meatballs from sticking to the pan.
2. Mix all of the meatballs ingredients in a large bowl. Form into 12 meatballs. Place on the baking sheet and bake for 40 minutes, turning once half-way through. Turning prevents burning and promotes even browning. When the meatballs are done, remove them to some paper towel to drain.
3. In a large pot sauté the mushrooms in some butter until browned, then add all of the simmering liquid ingredients to the pot. Add the meatballs, bring the liquid to a boil, reduce to a simmer and cover. Flip meatballs occasionally. Simmer for at least 1 hour or up to 2 hours.
4. If you want to add some veggies, peel some potatoes and cut them in chunks along with some carrots. Add them to the simmering pot in the last 20 minutes of cooking. When the potatoes are tender you are done.

NOTE: Onion soup mixes are very salty. If you prefer not to use them, just replace with a can of broth. In my experiment I did not add salt to the meatball mixture knowing they would be simmering in a salty liquid. And by adding potatoes at the end the salt in the liquid was absorbed by the potatoes. Potatoes are often used to remove saltiness.

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Orange Chicken or Beef Stir-Fry

When doing a stir-fry remember to prep everything first and have it ready. 

Servings: 4
Time: 30 minutes with prep

      INGREDIENTS

• 3/4 cup orange juice
• 3 tablespoons soy sauce
• 1 tablespoon cornstarch
• 2 teaspoons finely grated orange peel
• 2 tablespoons vegetable oil
• 1 medium red or yellow onion, diced in 1/2 inch pieces
• 1 red or yellow bell pepper sliced in 1/4 inch strips
• 1/2 cup carrots, sliced diagonally in 1/4 inch slices
• 1 teaspoon ginger
• Large pinch of dried crushed red pepper (more if you like it spicier)
• 1 1/2 pounds chicken cutlets or boneless breasts or thighs, cut into 1/4-inch-wide strips OR 1/-1/2 pounds of thinly sliced round steak or flank steak.
• 1, 6 or 8-ounce package snow peas (stringless sugar snap peas can be substituted)
• 1-1/2 cups jasmine rice or long-grain white rice (10 to 11 ounces) or use any rice you prefer.
• (optional) garnish with some thinly sliced green onions

RICE: generally, a cup of uncooked rice will yield about 2 cups of cooked rice. A serving is considered 1/2 cup person, but most people like a lot of rice. So adjust the amount above to your liking. The popular boil-in-bag rices will wield 3 average servings or 2 large ones.

TIP: The meat will slice more easily if about half frozen, but make sure it is thawed completely before cooking.

      DIRECTIONS

1. Cook rice as directed by package. When done cover with a clean dish towel and set aside. The dish towel will absorb moisture and keep the rice from getting sticky.

2. Meanwhile, add cornstarch to a small bowl. Pour in a little of the orange juice and stir until it becomes a smooth liquid. Add the remaining orange juice and soy sauce and mix to blend. Lastly, mix in the orange peel. 

3. Salt and pepper the chicken or beef strips and toss with the ginger and set aside. When the rice is about 5 minutes from being done begin the stir-fry. 

4. Heat oil in a large skillet (or wok) over high heat. Add onion, carrot and red pepper flakes. Reduce heat slightly. Stir-fry 1 minute. You should hear lots of sizzle. Keep the contents moving so they do not burn.

5. Add chicken or beef and bell pepper and stir-fry until meat is just cooked through, about 4 minutes. Add snow peas and orange juice mixture. Stir until sauce thickens and comes to boil and peas are crisp-tender, about 2 minutes. Immediately remove from heat so the vegetables tay crisp.

6. Serve with rice. (sprinkle top with optional garnish - spring onion)

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