Nick’s Pick | Carb-Wise: Roasted Garlic & Cheddar Beef Meatballs
with Bourbon-Spiced Broccoli over Bulgur
Cooking time
25 minutes
Servings
2/4
Calories
640 /serving
He shoots, you score! This winning recipe gets the nod from Nick Suzuki, Montreal Canadiens captain. Put a spin on meatballs with a couple of key flavour factors: roasted garlic brings an earthy sweetness while aged white cheddar brings a distinctive sharpness. Combine with ground beef and complete with a light sprinkling of panko for lift. Brown them on the stovetop, and then prepare a demi-glace sauce in the same pan. Meantime, broccoli roasts in sweet, smoky, bourbon-infused spices, ready to meet warm and fluffy bulgur for a carb-smart feast.
We will send you:
- 250g Canadian-raised lean ground beef
- 300g Broccoli florets
- 30g Panko
- 15g Minced roasted garlic
- 80g Bulgur
- 30ml Vegetable demi-glace
- 30g Grated aged cheddar
- 10g BBQ on Bourbon Street spices (salt, bourbon flavour, paprika, chili powder, onion, garlic, black pepper, mustard, cumin, smoked hickory flavour)
Contains: Milk, Mustard, Sulphites, Wheat
You will need:
Medium pot
Medium pan
Sheet pan
Oil
Salt & pepper (S&P)
Parchment paper
Total Fat
30 g
Saturated Fat
11 g
Sodium
1040 mg
Total Carb
58 g
Sugars
4 g
Protein
39 g
Fibre
9 g
Preparation
Roast the broccoli
Preheat the oven to 450°F. On a lined sheet pan, toss the broccoli (halve if large) with a drizzle of oil, ⅓ of the spices and S&P. Roast, stirring 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) and a big 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 large bowl, combine the beef, garlic, cheese, panko, ⅔ of the remaining spices and S&P. Form into 8 meatballs (double for 4 portions) about the size of a golf ball.
Cook the meatballs & make the sauce
In a medium 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, remaining spices and ⅓ cup water (double for 4 portions). Cook, stirring occasionally, 2 to 3 min., until the sauce is slightly reduced and the meatballs are coated.
Plate your dish
Divide the bulgur between your plates. Top with the broccoli and meatballs. Spoon the sauce over the meatballs. Bon appétit!
*Health Canada recommends cooking ground beef to a minimum internal temperature of 71°C.
