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Tuesday, November 03, 2009

Oven Baked Porcupine Meatballs

Hello Neighbors!

Last night I posted this picture to Facebook: Dinner of Oven Baked Porcupine Meatballs. The recipe is featured in my new book, Day 6: Beyond the 5 Day Pouch Test, on page 179. But since the book is a bit behind schedule and so many of you have already ordered I'm offering up the recipe here today! These meatballs are super delicious and actually quite easy to make. I served them with baked butternut squash and heated store-bought gravy. There is just enough rice to get a nice "bite" without going carb-crazy. I hope you enjoy. There are 66 all-new recipes in the new book -- recipes for Day 6 Living that keeps us on track with our weight loss surgery and keep our tummies happy. Here you go!

You can still pre-order my new book at a discounted price and save $4.00 off the cover! And I've promised to sign all pre-order copies. Go Here

Oven Baked Porcupine Meatballs

This recipe reminds me of the great casserole foods from the 1970's. My mom made the meatballs with the rice mixed in with the meat. But rolling the meatballs in the pre-soaked rice gives the meatballs more bite without overindulgence in starchy carbohydrate. Any ground meat will work in this recipe, but if you use ground chicken or turkey be sure to add a small amount of olive oil or other fat so the meatballs are succulent.

1 cup white rice
Cooking spray
1 pound ground veal
1 Tablespoon rice wine vinegar
1 bunch green onions, minced
1/2 cup water chestnuts*, canned, drained, diced
1 Tablespoon cornstarch
1 egg white, lightly beaten
1 teaspoon sugar
1/2 teaspoon sesame oil
1 teaspoon salt
1/4 teaspoon white pepper
Soak rice in hot tap water in a large bowl while preparing meat mixture. Line a large baking sheet with foil and place baking rack on top so that fat will drip through rack to foil lined sheet. Spray rack with cooking spray. Set aside.

Preheat oven to 350°F.

Combine ground veal, rice wine vinegar, green onions, diced water chestnuts, cornstarch, egg white, sugar, sesame oil, salt and pepper. Mix well. Form into 24 evenly sized meatballs. Drain rice in a sieve and transfer to a shallow dish. Roll each meatball in rice to coat and place 1-inch apart on baking rack. Bake in preheated oven for 18-22 minutes or until meatballs are done. Serve warm.

Serves 6, 4 meatballs each. Per serving:243 Calories; 6g Fat; 18g Protein; 28g Carbohydrate; 1g Dietary Fiber.

*Water chestnuts are the edible tuber of a water plant found in Southeast Asia. They are bland with a hint of sweetness and valued for the crunch they add to stir-fried dishes.

Copyright 2009
Day 6: Beyond the 5 Day Pouch Test by Kaye Bailey

1 comment:

Vixen said...

Mmmm...sounds and looks delicious!! Especially while I'm on my pre-op liquid diet!! :o)