Mediterranean Meatball Salad
|Corn oil||1⁄4 Cup (4 tbs)|
|Lemon juice||1 Tablespoon|
|Dried mint leaves||1 Teaspoon|
|Lean ground beef||1 Pound|
|Grated onion||1⁄2 Cup (8 tbs)|
|Whole wheat bread crumbs||1⁄2 Cup (8 tbs)|
|Chopped parsley||3 Tablespoon|
|Diagonally sliced carrots||1 1⁄2 Cup (24 tbs), cooked, drained|
|Cubed green pepper||1 Cup (16 tbs)|
|Torn salad greens||3 Cup (48 tbs)|
|Tomato||1 Large, cut into wedges|
In small jar with tight-fitting lid, place 2 tablespoons corn oil, water, lemon juice and mint.
Cover and shake well.
Refrigerate at least 1 hour.
In large bowl, mix beef, onion, bread crumbs, parsley, salt and pepper until well blended.
Shape into 1-inch meatballs.
Heat remaining 2 tablespoons corn oil in large skillet.
Add 1/2 of meatballs; cook for 10 minutes, shaking pan often, or until brown on all sides and cooked.
Remove and drain well on paper towels.
Brown remaining meatballs.
Toss together meatballs, carrots and green pepper in large bowl.
Cover and refrigerate for 1 hour.
To serve, toss meatball mixture with dressing.
Arrange on platter with salad greens and tomato.
Follow recipe for Mediterranean Meatball Salad.
Omit bread crumbs and remaining 2 tablespoons corn oil for browning meatballs.
In bowl, mix beef, onion, parsley, 1 tablespoon prepared mustard, salt and pepper.
Shape into 1-inch balls.
Place on 15 1/2 x 10 1/2 x 1-inch jelly roll pan.
Bake in preheated 450Â° F. oven 8 to 10 minutes, turning once, or until cooked and browned on all sides.
Continue as in basic
Calories 276 Calories from Fat 143
% Daily Value*
Total Fat 16 g24.8%
Saturated Fat 3.2 g16%
Trans Fat 0 g
Cholesterol 43.3 mg14.4%
Sodium 269.4 mg11.2%
Total Carbohydrates 16 g5.2%
Dietary Fiber 4.2 g16.9%
Sugars 5.9 g
Protein 18 g36.1%
Vitamin A 228.8% Vitamin C 94.5%
Calcium 5.7% Iron 17.1%
*Based on a 2000 Calorie diet