Nick’s Pick | Carb-Wise: Beef & Cheddar Meatball Traybake
with Brussels Sprouts & Broccoli
Cooking time
25 minutes
Servings
2/4
Calories
610 /serving
He shoots, you score! This winning recipe gets the nod from Nick Suzuki, Montreal Canadiens captain. Keep it carb-conscious, cozy and clever with a streamlined recipe that’s a cinch to prepare and keeps cleanup to a minimum. You’ll simply drop Brussels sprouts and broccoli spears onto a sheet pan, along with flavour-packed beef meatballs (a touch of aged cheddar rounds them out nicely). Even the sauce is baked right in: pour dark and beefy demi-glace over top before you slip all the elements into the oven.
We will send you:
- 250g Ground beef
- 200g Brussels sprouts
- 200g Broccoli florets
- 1 Shallot (or onion)
- 20g Panko
- 12g Beef demi-glace
- 30g Grated aged cheddar
- 8g Nutritional yeast
- 8g Montpellier to Moscow spices (onion, salt, paprika, garlic, sugar, thyme, parsley, rosemary, green bell pepper, mustard, cumin, cayenne pepper, sunflower oil, bay leaf)
Contains: Milk, Mustard, Wheat
You will need:
Sheet pan
Oil
2 or 4 tbsp Butter
Salt & pepper (S&P)
Parchment paper
Total Fat
38 g
Saturated Fat
18 g
Sodium
1070 mg
Total Carb
32 g
Sugars
7 g
Protein
39 g
Fibre
9 g
Preparation
Prepare the meatballs
Preheat the oven to 450°F. Halve, peel and mince the shallot. In a medium bowl, combine the beef, shallot, nutritional yeast, panko, cheese, ⅔ of the spices and S&P. Form into 8 meatballs (double for 4 portions) about the size of a golf ball.
Mise en place
Remove the root ends of the Brussels sprouts; halve lengthwise (quarter if large). In a second medium bowl, combine the broccoli (halve if large), Brussels sprouts, a drizzle of oil, the remaining spices and S&P. Medium-dice 2 tbsp butter (double for 4 portions).
Roast the traybake
In a small bowl, combine the demi-glace and ¼ cup water (double for 4 portions). Arrange the meatballs, Brussels sprouts and broccoli on a lined sheet pan. Top with the demi-glace mixture and butter. Roast, stirring halfway, 14 to 16 min., until the vegetables are browned and tender and the meatballs* are cooked through.
Plate your dish
Divide the traybake between your plates. Bon appétit!
*Health Canada recommends cooking ground beef to a minimum internal temperature of 71°C.
