Carb-Wise: Butter-Glossed Pork Meatballs
over Spiced Bulgur with Roasted Broccoli
Cooking time
25 minutes
Servings
2/4
Calories
660 /serving
There’s more than meats the eye on these plates. What you see are pan-browned meatballs made of savoury ground pork, and what you don’t see are the bonus points. Freshly chopped parsley, minced shallot and aged white cheddar are worked into the mixture to take the tastiness up a notch (or three). Once browned, they’re simmered in butter for a final gloss, then loaded onto soft spiced bulgur and flanked with spears of roasted broccoli.
We will send you:
- 250g Ground pork
- 1 Bunch of parsley
- 1 Shallot (or onion)
- 1 Head of broccoli
- 80g Bulgur
- 30ml Vegetable demi-glace
- 30g Grated aged cheddar
- 12g Meat & Greet spices (garlic, salt, onion, paprika, sunflower oil, oregano, thyme)
Contains: Milk, Wheat
You will need:
Medium pot
Large pan
Sheet pan
Oil
2 or 4 tbsp Butter
Salt & pepper (S&P)
Parchment paper
Total Fat
35 g
Saturated Fat
16 g
Sodium
1240 mg
Total Carb
53 g
Sugars
6 g
Protein
39 g
Fibre
12 g
Preparation
Mise en place
Preheat the oven to 450°F. Remove the bottom inch of the broccoli stem; cut the head into long, thin florets, including the stem. Roughly chop the parsley leaves and stems. Halve, peel and mince the shallot.
Roast the broccoli
On a lined sheet pan, toss the broccoli with a drizzle of oil and S&P. Roast, flipping halfway, 14 to 18 min., until tender.
Cook the bulgur
Meanwhile, in a medium pot, combine the bulgur, ¾ cup water (double for 4 portions), ⅓ of the spices and a pinch of salt; bring to a boil. Reduce the heat, cover and simmer, 6 to 8 min., until the bulgur is tender and the water has been absorbed. Fluff and keep warm.
Prepare the meatballs
Meanwhile, in a medium bowl, combine the pork, shallot, cheese, ¾ of the parsley and the remaining spices. Form into 10 meatballs (double for 4 portions) about the size of a golf ball.
Cook & coat the meatballs
In a large pan, heat a drizzle of oil on medium-high. Add the meatballs* and cook, partially covered, turning occasionally, 8 to 10 min., until browned and cooked through. Add the demi-glace, 3 tbsp water (double for 4 portions) and S&P; bring to a boil. Reduce the heat to simmer and add 2 tbsp butter (double for 4 portions). Cook, spooning the sauce over, 1 to 2 min., until the meatballs are coated.
Plate your dish
Divide the bulgur and broccoli between your plates. Top with the meatballs and sauce. Garnish with the remaining parsley. Bon appétit!
*Health Canada recommends cooking ground pork to a minimum internal temperature of 71°C.
