I added cinnamon and cumin to meatballs for a Moroccan take on my family favorite of meatballs and pasta. To speed up the preparation, I used frozen diced onion and minced garlic for the recipe. The meatballs need to be turned over during cooking; the best way to do this is by using two spatulas, one underneath the meatballs and one on top to help guide them over.
The cilantro couscous is made with pearl (sometimes called Israeli) couscous. It’s a larger version of regular couscous. Strictly speaking, true Israeli couscous is slightly smaller than pearl couscous. Either works for this recipe.
HELPFUL HINTS
— You can use fresh chopped onion instead of frozen.
— You can use four crushed garlic cloves instead of minced garlic.
— Firmly press the meatballs together.
— Make sure the oil is hot in the skillet before adding the meatballs to help them brown.
SHOPPING LIST
To buy: 3/4 pound 95% lean ground sirloin, 1 bag frozen chopped onion, 1 container minced garlic, 1 bottle ground cinnamon, 1 bottle ground cumin, 1 can (14-ounce) low-sodium diced tomatoes, 1 can tomato paste, 1 package pearl couscous, 1 bunch cilantro.
Staples: canola oil, egg, salt, black peppercorns.
Moroccan Meatballs
3/4 pound 95% lean ground sirloin
1 cup frozen chopped onion
1 egg
2 teaspoons ground cinnamon
2 teaspoons ground cumin
Salt and freshly ground black pepper
2 teaspoons canola oil
1 14-ounce can low-sodium diced tomatoes with sauce (about 1 1/2 cups)
1 tablespoon tomato paste
2 teaspoons minced garlic
Add ground sirloin, onion, egg, cinnamon, cumin and salt and pepper to taste to a large bowl. Mix all the ingredients together. Roll mixture into meatballs about 2 inches in diameter to make 8 meatballs. Heat canola oil in a medium-size nonstick skillet over medium-high heat. When the oil is very hot, add the meatballs. Brown them for 2 minutes. While meatballs brown, mix the diced tomatoes with the tomato paste and minced garlic in a small bowl. Gently turn meatballs over, and continue to cook 2 minutes. Add the tomato mixture, lower the heat to medium low and simmer 5 minutes. A meat thermometer should read 135 degrees Fahrenheit.
Yield 2 servings.
Per serving: 465 calories (47% from fat), 24.5 grams fat (8 grams saturated, 11.4 grams monounsaturated), 206 milligrams cholesterol, 39.6 grams protein, 20.4 grams carbohydrates, 7 grams fiber, 180 milligrams sodium.
— Recipe by Linda Gassenheimer
Cilantro Couscous
3/4 cup water
1/2 cup pearled couscous
2 teaspoons canola oil
1/2 cup fresh cilantro leaves
Salt and freshly ground black pepper
Bring water to a boil in a medium-size saucepan, and add couscous, reduce to a simmer and cover with a lid. Cook 8 minutes or until couscous is soft. Remove from heat, and let stand 5 minutes. All the water should be absorbed. When ready, add canola oil, cilantro and salt and pepper to taste. Fluff up with a fork, and divide between the two plates.
Yield 2 servings.
Per serving: 201 calories (25% from fat), 5.5 grams fat (0.5 gram saturated, 3 grams monounsaturated), no cholesterol, 5.9 grams protein, 31.7 grams carbohydrates, 1.9 grams fiber, 3 milligrams sodium.
— Recipe by Linda Gassenheimer
Linda Gassenheimer is the author of over 30 cookbooks, including her newest, “The 12-Week Diabetes Cookbook.”