This one dish meal can be enjoyed with or without pasta. You can extra meatballs, then freeze half some for another day (if you do this, halve the sauce recipe to make 2 servings instead of 4). Just pair it with a green salad and some good crusty bread. If you don't have time to make your own meatballs, find them in the freezer or fresh section of the grocery store.
Author Rosanne Rust MS RDN, www.rustnutrition.com
For the Meatballs
1lblean ground beefYou can use a mixture of lean beef and ground turkey, or can substitute an equivalent amount of vegetarian crumbles.
3/4Cupbread crumbs, plain
1/4cupmilkor milk alternative
1tbspfresh parsley, minced or 1 tsp dried
ground pepperto liking
nonstick cooking spray
For the Sauce
2garlic cloves, crushedor 2 tsp crushed garlic
214-ouncecanned diced tomatoes
1 tspdried oregano
1/2tspred pepper flakesoptional
6 ouncesfresh mozzarella cheese
Place the beef, bread crumbs, egg, milk, parsley, salt and pepper into a large bowl
Mix ingredients well, until completely combined.
Divide mixture into fourths. Shape each quarter into 4 meatballs, for a total of 16 meatballs. At this point you can place into zippered freezer bags and freeze them.
Heat a large nonstick skillet over medium high heat. Spray with cooking spray and add the meatballs. Cook for 6 to 7 minutes, turning gently so that each side browns. Reduce heat if needed. Transfer to a plate and set aside.
Create sauce and dish
To make the sauce, add the olive oil and garlic to the same skillet. Cook over medium-low heat for 1 minute. Add the tomatoes, spices and red pepper flakes to the pan and heat for another 1 to 2 minutes.
Transfer the meatballs back to the skillet and cook until sauce just begins to bubble. Reduce heat to low, cover, and allow to simmer for about 5 more minutes.
Cut the fresh mozzarella into slices or small chunks. Uncover the skileet and spread the cheese evenly over the top. Replace the lid and simmer for another 2 minutes until the cheese melts.
Serve with crusty bread and a tossed side salad.
Recipe adapted from a similar recipe in the author's DASH Diet for Two cookbook.
Skillet Meatballs https://rustnutrition.com/blog/2021/02/25/getting-comfy-in-the-kitchen-tips-for-college-students/ February 25, 2021