Makes Serves 46-50 meatballs. Serving size is 3 meatballs.
3 pounds of any meat (I used ground bison, ground chicken and pork (which has the least amount of fat)
2 1/2 cups of oats, panko, bread crumbs, sweet roasted potatoes or left over veggies you have to use up - I used butternut squash
1 tbsp of olive oil
1 large onion chopped
3 cloves garlic, minced
2 1/2 cups of roasted diced butternut squash
2 teaspoon Worcestershire sauce homemade or store bought have used both (see below)
1/3 cup grated Parmesan cheese I used cotija (Mexican Parmesan)
2 teaspoon Italian seasoning
1 teaspoon kosher salt
1/2 teaspoon black pepper
¼ teaspoon red pepper flakes Optional
Salt and pepper to taste
You can also toss in a cup of roasted veggies and kale in to get more veggies. I added 2 cups of baby chopped spinach! Yay for more veggies. Shhh, don’t tell my family.
1. Preheat oven to 400. Line a baking sheet with Aluminum foil and spray with cooking spray for easy clean-up. I used my air fryer.
2. Sauté onions and garlic until translucent in a cast iron pan.
2. Mix all ingredients together in a large bowl until combined. Be careful not to over mix. I use my hands and a ¼ cup to scoop and place on baking sheet.
3. Bake for 20-22 minutes, until done.
Serving size is 3 meatmballs is: 184 tatol calories, 17.4 grams of protein, 10.5 grams of fat and 4.8 grams of carbs. Depending on what type of meat-sirloin, bison, chicken sausage, ground turkey or chicken and how much veggies you add.
I put in freezer bags and thrown them in the microwave oven. When I used to travel to work, I would put the in a Tupperware and they would defrost throughout the day.
I use it in my kids' pasta sauce, put on salads, soups, and all that fun stuff.
Homemade Worcestershire sauce:
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Living the good, fit life in Seattle, WA. Stay tuned for more bilingual fitness tips and nutritious recipes.