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Meatballs with Bean Sauce

SUBMITTED BY: Gloria Warczak

"'Since we like Tex-Mex food so much, I've transformed many of my recipes, including this one, to give them a more ethnic flavor,' relates Gloria Warczak of Cedarburg, Wisconsin."
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PREP TIME  20 Min
COOK TIME  30 Min
READY IN  50 Min

SERVINGS

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Servings
 

INGREDIENTS

  • 1/2 cup quick-cooking oats
  • 3 tablespoons finely chopped green onions
  • 2 tablespoons minced fresh parsley
  • 1 tablespoon minced fresh cilantro or additional parsley
  • 1 tablespoon fat-free milk
  • 1 tablespoon Worcestershire sauce
  • 1 tablespoon chopped green chilies
  • 1 teaspoon chili powder
  • 1 teaspoon ground cumin
  • 1 garlic clove, minced
  • 1 1/2 pounds lean ground beef
  • 1 cup shredded reduced-fat Cheddar cheese
  • 1 tablespoon olive or canola oil
  • SAUCE:
  • 1/2 cup finely chopped green pepper
  • 2 cups salsa
  • 1/2 cup beef broth
  • 2 tablespoons lime juice
  • 2 tablespoons tomato paste
  • 2 teaspoons sugar
  • 1 teaspoon chili powder
  • 1 teaspoon minced fresh cilantro or parsley
  • 1 (16 ounce) can kidney beans, rinsed and drained
  • 6 cups hot cooked rice

DIRECTIONS

  1. In a large bowl, combine the first 10 ingredients. Crumble beef and cheese over mixture and mix well. Shape into 24 balls. In a large nonstick skillet, brown meatballs in oil in small batches over medium heat. Remove meatballs and set aside.
  2. For sauce, add green pepper to skillet; saute for 3 minutes. Stir in the salsa, broth, lime juice, tomato paste, sugar, chili powder and cilantro. Cook and stir over medium heat for 5 minutes. Return meatballs to skillet. Reduce heat; cover and simmer for 15 minutes. Uncover and cook 10 minutes longer or until juices run clear. Stir in beans; heat through. Serve over rice.

FOOTNOTE

  • Nutritional Analysis: One serving (3/4 cup sauce and 3 meatballs with 1 cup rice) equals 394 calories, 16 g fat (7 g saturated fat), 51 mg cholesterol, 797 mg sodium, 27 g carbohydrate, 6 g fiber, 36 g protein. Diabetic Exchanges: 4 lean meat, 1-1/2 starch, 1 vegetable, 1/2 fat.
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