Meatball and Winter Squash Stir Fry
|Lean ground beef||1 Pound|
|Finely chopped onion||1⁄3 Cup (5.33 tbs)|
|Finely chopped fresh parsley||1⁄4 Cup (4 tbs)|
|Fine bread crumbs||1⁄4 Cup (4 tbs)|
|Dried crushed marjoram||3⁄4 Teaspoon|
|Dry mustard||1⁄2 Teaspoon|
|Freshly ground pepper||1⁄4 Teaspoon|
|Beef stock/Water||2 Tablespoon|
|Worcestershire sauce||1⁄2 Teaspoon|
|Butternut squash||1 1⁄2 Pound (750 Gram)|
|Vegetable oil||1⁄4 Cup (4 tbs)|
|Garlic||1 Clove (5 gm), minced|
|Sliced pepper||1⁄3 Cup (5.33 tbs) (Use Red Or Green)|
|Grated lemon rind||1⁄2 Teaspoon|
|Beef stock/Water||1⁄2 Cup (8 tbs)|
|Lemon juice||1 Tablespoon|
|Freshly ground pepper||To Taste|
Meatballs: In large bowl, combine all ingredients; mix well and shape into 16 balls.
Stir-Fry: Peel squash and onion.
Seed and chop squash into 1/2-inch (1 cm) cubes; slice onion.
Heat wok over medium-high heat; add half the oil and stir-fry squash, onion, garlic and pepper for 2 minutes.
With slotted spoon, remove vegetables and set aside.
Add remaining oil, reheat wok and add meatballs in 1 layer.
Brown on all sides, using sides of wok as well as bottom.
Return vegetables to wok; add lemon rind, stock and lemon juice.
Cook, covered, over medium heat, stirring gently once or twice, until squash is tender and meat is cooked, about 15 minutes.
Uncover and cook for 5 minutes longer to evaporate most liquid.
Combine cornstarch and water; stir into wok and cook, stirring gently, just until ingredients are glazed.
Sprinkle with marjoram and add salt and pepper to taste; taste and adjust seasoning, if necessary.
Calories 294 Calories from Fat 145
% Daily Value*
Total Fat 16 g25.2%
Saturated Fat 3.9 g19.3%
Trans Fat 0 g
Cholesterol 78.6 mg26.2%
Sodium 439.2 mg18.3%
Total Carbohydrates 20 g6.6%
Dietary Fiber 3.5 g14%
Sugars 4.5 g
Protein 19 g37.7%
Vitamin A 245.8% Vitamin C 60.5%
Calcium 9.3% Iron 18.6%
*Based on a 2000 Calorie diet