Whole Grain Porcupine Meatballs

Whole Grain Porcupine Meatballs
Contributor
Whole Grain Porcupine Meatballs
Kristina Vanni

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.

8
Servings
334
Calories Per Serving
Deliver Ingredients

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

Total Fat
9g
13%
Sugar
7g
8%
Saturated Fat
2g
8%
Cholesterol
44mg
15%
Carbohydrate, by difference
42g
32%
Protein
20g
43%
Vitamin A, RAE
280µg
40%
Vitamin B-12
5µg
100%
Vitamin B-6
1mg
77%
Vitamin C, total ascorbic acid
1mg
1%
Vitamin K (phylloquinone)
5µg
6%
Calcium, Ca
90mg
9%
Choline, total
59mg
14%
Fiber, total dietary
3g
12%
Folate, total
196µg
49%
Iron, Fe
14mg
78%
Magnesium, Mg
47mg
15%
Manganese, Mn
1mg
56%
Niacin
10mg
71%
Pantothenic acid
1mg
20%
Phosphorus, P
238mg
34%
Riboflavin
1mg
91%
Selenium, Se
30µg
55%
Sodium, Na
314mg
21%
Vitamin D (D2 + D3)
1µg
7%
Water
103g
4%
Zinc, Zn
5mg
63%

Meatball Shopping Tip

Most cattle are fed a diet of grass until they are sent to a feedlot – where they are finished on corn. When possible, choose beef from cattle that are “100% grass fed” - it will be more expensive, but better for your health.

Meatball Cooking Tip

The method used to cook beef is dependent on the cut. Cuts that are more tender, like filet mignon, should be cooked for a relatively short amount of time over high heat by grilling or sautéing. While less tender cuts, like brisket and short ribs, should be cooked for a longer time with lower heat by braising or stewing.