Italian · Dinner
Meatball and Tomato Rice Bowl
Lean ground beef meatballs baked until browned, then simmered in a garlicky tomato sauce seasoned with oregano and fresh basil. Served over white rice with a light parmesan finish for Italian comfort at low calories.
$4
15 minsPrep
25 minsCook
40 minsTotal
EasyLevel
Nutrition per serving
379Calories
31.5gProtein
15.4gFat
29.8gCarbs
5.2gSugar
2.5gFiber
456mgSodium
94mgChol
5.6gSat Fat
742mgPotassium
161mgCalcium
3.8mgIron
2.2mcgVitamin B12
8mgVitamin C
Goes well with
Sparkling Lemon Water or Italian Lemonade (Limonata)
local
Italian Red Wine (Barbera or Chianti)
international
low-calorie
low-calorie
Instructions
1
Prep
Preheat oven to 400°F (200°C). Combine ground beef, breadcrumbs, milk, minced garlic, salt and pepper in a bowl; mix gently until just combined.
2
Build
Roll mixture into 4 walnut-sized meatballs and arrange on a parchment-lined baking sheet with space between them.
3
Bake
Bake meatballs at 400°F (200°C) for 12–14 minutes until browned outside and no longer pink inside.
4
Simmer
Add onion to a pan over medium heat and sauté 2–3 minutes until softened. Stir in canned tomatoes, oregano, and fresh basil; simmer 8–10 minutes until sauce thickens slightly. Add meatballs and simmer 2 minutes more.
5
Plate
Spoon rice into a bowl, top with meatballs and sauce, scatter parmesan over the top, and serve.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 14 oz396g lean ground beef
- 2 tbsp2 tbsp breadcrumbs-dried
- 2 tbsp2 tbsp whole milk
- 2 clove2 clove garlic
- 7 oz100g, about one-quarter of a 14.5 oz can canned tomatoes
- 4 tbsp4 tbsp onion
- 1 tsp1 tsp oregano-dried
- 2/3 cup130g cooked white rice
- 2 tbsp2 tbsp parmesan
- fresh basil to taste
- salt and black pepper to taste
