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Italian Beef Meatballs over Zucchini Noodles (Low-fodmap, gluten free)

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Meatballs are a crowd pleaser. These take 10 minutes to assemble and require minimal attention while cooking. We often have a batch of these in the freezer, ready to reheat.
They’re low FODMAP and gluten free and are best enjoyed with rice, gluten free pasta or my personal favourite – the zucchini noodle!

Further Food Commentary:

Meatballs are a great way to “sneak” veggies into your food! Here the spinach and parsley add fiber, antioxidants, iron and flavor without being noticed! Additionally, so many people mindlessly toss breadcrumbs or white bread into their meatballs but this recipe shows you that isn’t needed. I would recommend using local, grass-fed beef when possible to increase the omega 3 fatty acids and if you are avoiding red meat sub in organic turkey or chicken for just as much flavor!

By Amy Shapiro, MS, RD, CDN
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Italian Beef Meatballs over Zucchini Noodles (Low-fodmap, gluten free)

Stars ( Reviews)

  • Prep Time:10 minutes
  • Cook Time:30 minutes
  • Servings: 4

Ingredients

500 grams or 2.5 cups beef mince
½ cup fresh spinach (chopped)
2 eggs
½ teaspoon salt (optional)
½ teaspoon black pepper
2 tablespoon chopped flat leaf parsley
2 tablespoons olive oil
680g (550 ml) tomato passata (Italian pasta sauce, ingredients should only include tomatoes ± basil)
1 cup water
¼ cup pitted kalamata olives (optional)

Instructions

  1. Combine beef, spinach, egg, salt, pepper and parsley in a bowl.
  2. Blend mixture in a food processor until well combined.
  3. Roll mixture into heaped tablespoon sized balls (smaller than a ping pong ball, larger than a cherry tomato).
  4. Heat olive oil in a pan.
  5. Fry meatballs on medium-high heat, turning until browned.
  6. Cover meatballs with tomato sauce and water (I use water to get absolutely all the sauce out of the bottle).
  7. Add olives to sauce (if using).
  8. Bring to the boil, reduce heat and simmer, covered for at least 20 minutes or until sauce thickens.
  9. Serve with your favourite gluten free pasta, rice or zucchini noodles!
Combine beef, spinach, egg, salt, pepper and parsley in a bowl. Blend mixture in a food processor until well combined. Roll mixture into heaped tablespoon sized balls (smaller than a ping pong ball, larger than a cherry tomato). Heat olive oil in a pan. Fry meatballs on medium-high heat, turning until browned. Cover meatballs with tomato sauce and water (I use water to get absolutely all the sauce out of the bottle). Add olives to sauce (if using). Bring to the boil, reduce heat and simmer, covered for at least 20 minutes or until sauce thickens. Serve with your favourite gluten free pasta, rice or zucchini noodles!

Nutrition Information

Per Serving:  Calories: 375; Total Fat: 22g; Saturated Fat: 7g; Monounsaturated Fat: 11g; Polyunsaturated Fat: 2g; Cholesterol: 174mg; Sodium: 757mg; Potassium: 471mg; Carbohydrate: 11g; Fiber: 2g; Sugar: 10g; Protein: 30g

Nutrition Bonus:  Calcium: 35%; Vit A: 13%; Iron: 12%

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