Pasta Meatball Stew
|Vegetable oil||1 Tablespoon|
|All purpose flour||2 Tablespoon|
|Garlic||1 Clove (5 gm)|
|Beef stock||1 Cup (16 tbs)|
|Canned tomatoes||19 Ounce|
|Tomato paste||1 Tablespoon|
|Dried thyme||1⁄2 Teaspoon|
|Sweet red pepper/Green pepper||1|
|Rotini noodles||1 Cup (16 tbs)|
|Lean ground beef||1 Pound|
|Dry bread crumbs||1⁄4 Cup (4 tbs)|
|Milk||1⁄4 Cup (4 tbs)|
|Chopped parsley||1 Tablespoon|
|Dry mustard||1⁄2 Teaspoon|
Meatballs: In bowl, combine beef, bread crumbs, milk, egg, parsley, salt, pepper and mustard; mix thoroughly.
Shape into 1-inch (2.5 cm) balls.
In Dutch oven or baking dish, heat oil over medium-high heat.
Cook meatballs in batches, turning, for 5 to 10 minutes or until browned.
Drain on paper towels.
Add oil to same Dutch oven; cook onions, stirring frequently, for 5 to 10 minutes or until golden.
Add flour and garlic; cook, stirring, for 30 seconds.
Gradually stir in beef stock; bring to boil.
Add tomatoes, tomato paste, thyme, bay leaf and meatballs; cover, reduce heat to low and simmer for 30 minutes.
Meanwhile, slice carrots diagonally.
Slice zucchini and green pepper.
Add carrots to stew; cover and simmer for 10 minutes.
Add zucchini and green pepper; cover and simmer for 5 minutes longer or until vegetables are tender-crisp.
Meanwhile, in pot of boiling salted water, cook rotini until tender but firm.
Drain; stir into stew.
Remove bay leaf.
Season with pepper to taste.
Calories 612 Calories from Fat 155
% Daily Value*
Total Fat 18 g27.4%
Saturated Fat 4.9 g24.4%
Trans Fat 0 g
Cholesterol 119.3 mg39.8%
Sodium 736.1 mg30.7%
Total Carbohydrates 80 g26.6%
Dietary Fiber 12.9 g51.7%
Sugars 14.1 g
Protein 41 g81.6%
Vitamin A 254.2% Vitamin C 127.7%
Calcium 14.9% Iron 42.2%
*Based on a 2000 Calorie diet