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Whole Grain Porcupine Meatballs

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Whole Grain Porcupine Meatballs

Turn meatballs into a healthy main dish with the addition of white rice and whole grain cereal. Serve with pasta, salad, or roasted vegetables. Recipe courtesy of Honey Bunches of Oats.

Notes

Nutrition Facts (per serving)- 270 Calories; 90 Calories from Fat; 10g Total Fat (15%); 3g Saturated Fat (15%); 0g Trans Fat; 60mg Cholesterol (20%); 700mg Sodium (29%); 30g Total Carbohydrate (10%); 2g Dietary Fiber (8%); 3g Sugars; 15g Protein.

Vitamin A 10%; Vitamin C 8%; Calcium 6%; Iron 25%.

Ingredients

  • 1 Cup Honey Bunches of Oats Whole Grain Honey Crunch cereal
  • 1 egg
  • 2/3 Cups milk
  • 1 Cup uncooked long grain white rice
  • 1 3.8-ounce can sliced ripe olives, drained
  • 1 Teaspoon salt
  • ½ Teaspoon paprika
  • ¼ Teaspoon onion powder
  • 1/8 Teaspoon garlic powder
  • 1/8 Teaspoon pepper
  • 1 Pound ground round beef, 90-percent lean/10-percent fat
  • 1 14.5-ounce can petite diced tomatoes, undrained
  • 2 Cups water
  • 1 Tablespoon cornstarch
  • 1 beef bouillon cube
  • 1 Teaspoon dried marjoram

Directions

Preheat the oven to 350 degrees F.

In a food processor, grind the cereal into a fine powder.

In a large bowl, whisk together the egg and milk. Stir in ground cereal, rice, olives, salt, paprika, onion powder, garlic powder, and pepper; stir to combine. Crumble the ground round into the rice mixture. Stir or use your hands to combine ingredients; mix well. Form the beef mixture into 8 large equal‐size meatballs. Place the meatballs in a 2‐quart baking dish; set aside.

In a medium saucepan over medium‐high heat, stir together the tomatoes, water, cornstarch, bouillon cube, and marjoram. Bring to a boil and stir for 1 minute. Remove from the heat and pour over the meatballs in the pan. Cover the baking dish with a lid or foil and bake for 1½ hours.

Nutritional Facts
Servings8
Calories Per Serving302
Total Fat14g22%
Sugar3gN/A
Saturated5g26%
Cholesterol62mg21%
Protein14g28%
Carbs29g10%
Vitamin A37µg4%
Vitamin B121µg23%
Vitamin B60.3mg15.6%
Vitamin C7mg11%
Vitamin D0.4µg0.1%
Vitamin E0.8mg3.9%
Vitamin K3µg4%
Calcium74mg7%
Fiber2g9%
Folate (food)14µgN/A
Folate equivalent (total)14µg4%
Iron2mg14%
Magnesium33mg8%
Monounsaturated7gN/A
Niacin (B3)3mg17%
Phosphorus166mg24%
Polyunsaturated0.7gN/A
Potassium331mg9%
Riboflavin (B2)0.2mg11.4%
Sodium556mg23%
Thiamin (B1)0.4mg24.6%
Trans0.7gN/A
Zinc3mg20%