THUNDER BAY – LIVING – Its heading into Fall! Time for warmer stick-to-the-ribs means. Foodland Ontario offer ups this tasty and flavourful dish of baked meatballs, coated in a spicy tomato sauce are a crowd-pleasing tapa.
Be sure to serve with crusty bread to soak up the yummy sauce.
Preparation Time: 20 minutes
Cooking Time: about 35 minutes
Baking Time: 12 minutes
Serves 9 as an appetizer
(Makes approx. 30 meatballs)
2 tbsp (25 mL) olive oil
1 Ontario Onion, finely chopped
2 tbsp (25 mL) tomato paste
4 cloves Ontario Garlic, pressed
2 cans (28 oz/796 mL each) diced tomatoes with liquid
2 tsp (10 mL) each dried oregano leaves and paprika
3/4 tsp (4 mL) each salt, pepper and crushed red pepper flakes
1 tsp (5 mL) granulated sugar
1 Ontario Egg, lightly beaten
1/2 cup (125 mL) fresh whole wheat breadcrumbs
1/3 cup (75 mL) finely chopped fresh Ontario Parsley
1/4 cup (50 mL) finely chopped Ontario Green Onion
2 tbsp (25 mL) Ontario Milk
1/2 tsp (2 mL) ground cumin
500 g ground lean Ontario Pork
In a large deep skillet, heat oil over medium heat; cook onion, stirring occasionally for 5 minutes. Stir in tomato paste and 2 cloves of the garlic. Add tomatoes, 1 tsp (5 mL) each of the oregano and paprika, 1/2 tsp (2 mL) each of the salt, pepper and red pepper flakes. Increase heat to high; bring to boil. Reduce heat to medium; simmer, stirring occasionally for 20 minutes or until thickened. Stir in sugar.
Meanwhile, in a medium bowl, using a fork, stir together egg, breadcrumbs, 1/4 cup (50 mL) of the parsley, green onion, milk, cumin, remaining garlic, oregano, paprika, salt, pepper and red pepper flakes. Add pork; mix until combined. Shape into 30 meatballs, about 1 tbsp (15 mL) each. Place on parchment paper-lined baking sheet. Bake in 375°F (190°C) oven for 10 to 12 minutes or until no longer pink inside.
Stir meatballs into a skillet, cover and simmer gently, for 5 minutes. Spoon sauce and meatballs on individual plates and sprinkle with remaining parsley, dividing equally.
PROTEIN: 13 grams
FAT: 12 grams
CARBOHYDRATE: 17 grams
FIBRE: 2 grams
SODIUM: 690 mg