– 1lb extra lean ground beef (96% lean)
– 1/2 cup bulgur
– 2 cups whole-wheat bread, cubed
– ½ cup yellow onion, diced
– 6 cloves garlic, minced
– 1 tbsp extra-virgin olive oil
– 1 tsp dried oregano
– 3 28-ounce cans diced tomatoes
– 1/2 cup finely shredded Parmesan cheese
– ½ cup liquid egg substitute (like Egg Beaters)
– 1/2 tsp ground cinnamon
– 1/8 tsp nutmeg
– 3 bay leaves
– 1 tsp freshly ground pepper
– 1 tsp salt
– 1 packet Splenda
– 2 tbsp fresh Italian parsley, chopped
Place bulgur in a medium bowl and cover generously with hot water. Let soak for 30 minutes. Drain in a fine sieve, pressing to remove excess liquid.
Meanwhile, spray a large Dutch oven with nonfat cooking spray and place over medium-low heat. Add the onion, oregano and ½ the garlic; cook, stirring, until softened but not browned, about 1 minute. Stir in canned tomatoes and bay leaves; increase heat to medium-high and bring to a simmer. Reduce heat to low. Partially cover and let simmer while you prepare meatballs.
Whisk egg substitute in a large bowl. Add the bulgur, the bread, beef, Parmesan, cinnamon, nutmeg, the rest of the garlic and the salt & pepper. Gently combine with a potato masher and/or your hands. If mixture seems too dry, add in 1-2 tbsp of water. Form into 28 meatballs, about 1 inch.
Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add half the meatballs and cook, turning occasionally, until browned all over, 3 to 4 minutes. Transfer to a paper towel-lined plate; blot with paper towels. Brown the remaining meatballs.
Mash the simmering tomato sauce with a potato masher to break down any large chunks of tomato. Add the meatballs to the sauce. Add in the Splenda. Simmer over low heat, partially covered, for 50 minutes. Serve the meatballs with the sauce, and garnish with a sprinkle of fresh parsley.
Entire recipe makes 8 servings
Serving size is 3 meatballs with sauce
Each serving = 6 Points