Recipe Category: Meal-Prep
pagect=recipes,popular-recipes,meal-prep,:recipes,popular-recipes,most-popular,popular+meal-prep
Ingredients
Makes 4 :Servings
Prep: 5 minutes
Cooking Time: 15 minutes
Serving size 1/4 of recipe
Calories 344 Protein 37 g Carbohydrates 14 g Fat 16 g Fiber 2g Sugar 5 g Sodium 436 g
- 1 pound 99% lean ground beef or ground chicken breast or 93% lean ground turkey
- 1 teaspoon dried oregano
- 1 teaspoon dried sage
- 1 teaspoon dried thyme
- 1/2 teaspoon garlic powder
- pinch of black pepper
- olive oil spray (optional)
For the Alfredo sauce
- 1 tablespoon olive oil
- 1 tablespoon minced garlic
- 3 tablespoons all-purpose whole wheat flour or oat flour
- 2/3 cup skim milk or coconut milk
- 1/3 cup no-salt-added chicken broth
- 1/2 cup grated or shredded parmesan cheese
- 1/3 cup grated or shredded aged Parmigiano-Reggiano or parmesan cheese
- 3 medium zucchini, spiralized into noodles
- sea salt and black pepper
- garnish: chopped fresh parsley, dried chives, cracked black pepper
Method
- Preheat the oven to 420°F
- Combine the beef, oregano, sage, thyme, garlic powder, and pepper in a large bowl
- Use about 2 tablespoons of the mixture to form a meatball about the size of a Ping-Pong ball, about 11/4 ounces in weight
- I use a food scale to weigh each meatball to make sure the meatballs are uniform
- Repeat with the remaining mixture; you should end up with 12 meatballs
- Place each individual meatball into a mini muffin tin coated with olive oil spray or onto a baking sheet lined with parchment paper
- Bake in the oven for 12 to 15 minutes, or until the meat is cooked to the desired doneness
- While the meatballs are baking, set a large nonstick skillet over medium heat
- Add the olive oil and garlic and cook for about 1 to 2 minutes, then add the flour
- Stir the oil, garlic, and flour together in the skillet and cook for about 1 minute, making sure to combine well and expose the flour to the hot surface of the pan
- Pour in the milk and broth, making sure that the mixture is well stirred together and smooth, and bring to a light simmer
- You’ll need to use a whisk to ensure that there are no lumps, as the sauce will get very thick very quickly
- Gradually add the parmesan and Parmigiano-Reggiano, whisking to prevent the cheese from clumping, and continue to cook to thicken the sauce
- Reduce the heat or remove the skillet from the heat, then add the baked meatballs and zucchini noodles (unless this is for meal prep)
- Gently toss the noodles in the skillet until they are lightly wilted and start to absorb the sauce
- Season with salt and pepper, garnish, and enjoy!
- Repeat
- To make the zucchini pasta soft like boiled wheat pasta, after spiralizing or slicing with a julienne peeler, lightly sprinkle sea salt on the noodles and let them rest for 5 to 7 minutes
- You can rinse them if you’re closely monitoring your sodium intake, or toss them right into the recipe!
Full List of Meal-Prep Recipes
Full List of Meatball Recipes