8 servings/ serving size: 4 meatballs, ½ cup sauce
This quickly assembled Mediterranean meal features meatballs baked on top of zucchini and eggplant, covered with a colorful tomato sauce and a sprinkle of feta.
2 ½ cups cooked whole grain brown rice
½ cup chopped onion
1 teaspoon minced garlic
1 ½ teaspoons dried oregano leaves
½ teaspoon dried mint
1 ½ pounds 95% lean ground beef sirloin
Salt and pepper to taste (optional)
2 medium zucchinis, thinly sliced
2 cups low-sodium tomato sauce
3 tablespoons crumbled reduced-fat feta cheese
Preheat oven to 450 degrees
In a large bowl, combine the rice, onion, garlic, oregano, mint and beef. Season with salt and pepper (if using).
Coat a 13x9x2-inch baking dish with nonstick cooking spray and lay the zucchini and eggplant slices along the bottom. Sprinkle with salt and pepper (if using).
Shape the meat mixture into 32 (1 1/2-inch) balls. Place them on top of the zucchini and eggplant. Cover with tomato sauce. Cover pan with foil and bake for 40-50 minutes or until the meatballs are done and the vegetables are tender. Remove the pan from the oven, sprinkle with feta and serve.
Exchanges per serving: 1 ½ starch, 3 lean meat.
Nutrients per serving: 223 calories, 49 calories from fat, 5 g total fat, 2 g saturated fat, 48 mg cholesterol, 126 mg sodium, 23 g total carbohydrates, 4 g dietary fiber, 5 g sugars, 22 g protein.
Recipe reprinted, with permission, from the American Diabetes Association. Trim & Terrific Diabetic Cooking by Holly Clegg (Alexandria, American Diabetes Association, 2007.