Tuesday, June 7, 2011

Steamed Meatballs in a Creamy Yogurt Sauce

As the weather warms up and bathing suit season approaches we are all looking for healthy and delicious recipes.  When I talk to clients and customers looking for cooking classes the question that comes up is how to cook healthy and how to do it afford-ably.  

Before I left for work yesterday, I pulled a 1/2 lb. of ground sirloin 80/20 and placed in the fridg.  I decided to use a frozen pack of mixed vegetables and small bag of Edamame.   Frozen vegetables are great to have on hand for quick suppers.  Plus they are packed at the peak of freshness making them a great alternative to fresh.

I wanted to make meatballs, but it seems that acidic tomato sauces have not been kind to me therefore I choose a light cream sauce.  I steamed the meatballs to keep them moist, light and delicious.

Steamed Meatballs in a Creamy Yogurt Sauce
4-6 servings


1/2 lb. ground sirloin or ground chicken
2 tablespoons bread crumbs (plain or Italian)
1 tablespoon garlic powder
1 teaspoon black pepper
1 teaspoon coriander powder
1 1/2 teaspoons kosher salt
1 egg
3 ribs of celery
1/4 of a large onion or a small onion
1 garlic clove
1 cup water + 2 tablespoons
1 tablespoon Worcestershire sauce
1 tablespoon corn starch
1 package frozen vegetables
1/2 cup frozen edamame 
1/4 cup low fat yogurt or sour cream

1/2 cup brown rice
1/2 cup quino
2 cups water or beef broth
1 teaspoon salt  (optional)


In a small food processor: place onion, garlic and celery and shred.  Remove the vegetable mixture and place in a paper towel or cheese cloth and squeeze out the water/moisture.  Be sure the vegetable mixture is dry.

In a large bowl, combine ground beef through egg plus the shredded vegetable mixture.

Allow the mixture to rest for 10-15 minutes.  Meanwhile, combine quinoa and brown rice in a microwave safe bowl.  Add water or broth and salt then cover with plastic wrap.  Microwave for 8-12 minutes (depending on microwave).

In a non stick saute pan, add one cup of water and the Worcestershire sauce, bring to a simmer.  While the water comes up to temperature form the meatballs.  Then place in the saute pan, cook for 2 minutes on one side then flip and cook for another minute.  Remove from the pan and keep warm.

Add your frozen veggies, and edamame to the now beef flavored broth.  Cook for 3 minutes or until the vegetables are warmed through.    

Combine cornstarch, water and yogurt.  Add into the vegetable mixture and stir to combine.  Place the meatballs into the pan and allow to simmer for 8 minutes.

Scoop 1/4 cup of the rice and quinoa then top with the meat and sauce.  


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