Carb-Wise: Saucy Moroccan-Style Beef Meatballs
with Butternut Squash, Leafy Greens & Mint
Cooking time
20 minutes
Servings
2/4
Calories
480 /serving
Let it really sink in! These meatballs are so divinely delicious in a pool of tomato sauce chock full of good-for-you veggies. Cubes of butternut squash soften up while leafy greens wilt, all in an aromatic garlic- and shallot-tinged base. The ground beef benefits from fresh mint and Red Ras el Hanout, a top-shelf spice blend featuring a dizzying array (from nutmeg and caraway to rose petals and saffron). Dollop spiced sour cream over top.
We will send you:
- 250g Canadian-raised lean ground beef
- 120g Baby greens (baby spinach or kale)
- 200g Diced butternut squash
- 1 Bunch of mint
- 2 Garlic cloves
- 1 Shallot (or onion)
- 213ml Tomato sauce (canned)
- 20g Panko
- 43ml Sour cream
- 8g Red Ras el Hanout (paprika, cumin, ginger, coriander, turmeric, cinnamon, fennel seed, nutmeg, cardamom, allspice, black pepper, caraway, galangal, cloves, mace, rose petals, lavender, bay leaf, saffron)
Contains: Milk, Sulphites, Wheat
You will need:
Large oven-safe pan
Oil
Salt & pepper (S&P)
Total Fat
24 g
Saturated Fat
9 g
Sodium
630 mg
Total Carb
37 g
Sugars
13 g
Protein
33 g
Fibre
6 g
Preparation
Mise en place
Preheat the oven to 450°F. Mince the garlic. Halve, peel and mince the shallot. Pick the mint leaves off the stems; roughly chop the leaves.
Sauté the vegetables & make the sauce
In a large, oven-safe pan, heat a drizzle of oil on medium-high. Add ½ the garlic and ½ the shallot. Sauté, 30 sec. to 1 min., until fragrant. Add the squash and sauté, 3 to 4 min., until beginning to soften. Add the spinach and sauté, 1 to 2 min., until beginning to wilt. Add the tomato sauce, ½ cup water (double for 4 portions), ½ the spices and S&P; stir well.
Prepare the meatballs
Meanwhile, in a large bowl, combine the beef, panko, ½ the mint, the remaining garlic and shallot, all but a pinch of the remaining spices and S&P. Form into 8 meatballs (double for 4 portions) about the size of a golf ball.
Roast the meatballs
To the pan of vegetables and sauce, add the meatballs. Transfer to the oven and roast, 12 to 14 min., until the sauce has slightly thickened and the meatballs* are cooked through.
Make the spiced sour cream
Meanwhile, in a small bowl, combine the sour cream, ½ tbsp water (double for 4 portions), the remaining spices and S&P.
Plate your dish
Divide the vegetables, meatballs and sauce between your plates. Dollop the spiced sour cream over top. Garnish with the remaining mint. Bon appétit!
*Health Canada recommends cooking ground beef to a minimum internal temperature of 71°C.
