Albondigas en Salsa

Albondigas en Salsa is a savory Spanish meatball dish, simmered in a rich tomato sauce that is both hearty and flavorful. This high-protein meal is perfect for a satisfying lunch that combines traditional flavors with a healthy twist.

Ingredients

• Lean ground beef - 200 grams
• Lean ground turkey - 200 grams
• Garlic - 2 cloves, minced
• Onion - 1 small, finely chopped
• Fresh parsley - 2 tablespoons, chopped
• Egg - 1 large
• Breadcrumbs - 50 grams
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Olive oil - 2 tablespoons
• Canned crushed tomatoes - 400 grams
• Paprika - 1 teaspoon
• Oregano - 1 teaspoon
• Bay leaves - 1
• Water - 200 milliliters

Steps

1. In a large bowl, combine the ground beef, ground turkey, minced garlic, chopped onion, parsley, egg, breadcrumbs, salt, and pepper. Mix well until all ingredients are fully incorporated.
2. Form the mixture into small meatballs, about 3 cm in diameter, and set aside.
3. Heat the olive oil in a large skillet over medium heat. Add the meatballs in batches, cooking until browned on all sides, about 5-7 minutes. Remove the meatballs and set aside.
4. In the same skillet, add the crushed tomatoes, paprika, oregano, bay leaf, and water. Stir to combine and bring to a simmer.
5. Carefully add the meatballs back into the skillet, ensuring they are submerged in the sauce. Reduce the heat to low, cover, and simmer for 20 minutes, allowing the flavors to meld and the meatballs to cook through.
6. Remove the bay leaf before serving and adjust seasoning if necessary. Serve hot with a side of whole grain rice or crusty bread.

Nutrition

• Calories: 450
• Protein: 35 g
• Carbs: 25 g
• Fiber: 2 g
• Sugar: 4 g
• Sodium: 600 mg
• Cholesterol: 120 mg
• Total Fat: 20 g
• Saturated Fat: 6 g
• Unsaturated Fat: 13 g
• Water: 0.2 L

Health Benefits

• High protein content supports muscle growth and repair.
• Rich in iron, which is essential for oxygen transport in the body.

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