Meatball Rice

 
Meatball Rice is a delicately flavoured, delicious main course dish that presents meat balls with a sweet and savory sauce served over a bed of nutty brown rice. This is a traditional North African Rice preparation and uses of a range of flavorsome ingredients.
 
Ingredients and Preparation
 
Rice: Long grain superior brown rice is first cooked and fluffed using a fork.
 
Meatballs: Egg white is beaten and tomato puree mixed with it. Cilantro, ginger, cinnamon and cumin are added and blended well. Then ground beef and ground rolled oats are stirred in, seasoned with salt and pepper, according to taste, and combined gently. Meatballs are shaped out of this mixture and roasted till golden on a pan using olive oil cooking spray.
 
Sauce: Onion and garlic are sauteed until soft, lemon zest is added before white wine which is then allowed to reduce. Reduced sodium chicken stock or broth is then added followed by tomato paste, red chilli flakes, sugar, cinnamon and then simmered to let flavours blend in. Salt and pepper are used as final seasoning to adjust taste before carefully placing the meatballs in the sauce and simmering for some time.  
 
Presentation
 
About ½ to ¾ cup brown rice is plated and a suitable number of meatballs placed on top with a generous amount of aromatic sauce poured over.  
 
Nutrition Information
 
A single serving size of Meatball Rice i.e. about 375 g supplies-
•                 405.1 calories
•                 Total Fat content is 13.8 g
•                 Cholesterol content is 50.4 mg
•                 Total carbohydrate content is 41.0 g with dietary fibre content of 4.2 g
•                 Sodium content is 284.3 mg
•                 Protein content is 25.9 g
 
 
Nutritional Improvements
 
Although not much oil has been used as the meat balls are simply pan-seared using olive oil and not deep fried, further fat reduction may be possible by using textured soy vegetable protein instead of beef. This step would ensure high quality protein delivery along with fiber and minerals like calcium and phosphorus while eliminating the high fat levels. This soy derivative not only provides for a similar texture and mouth-feel but is also associated with multiple health benefits –
·        Weight reduction,
·        Lowering LDL cholesterol and improving cardiovascular health,
·        Phytoestrogens provide protection from osteoporosis,
·        Help women who experience post-menopausal symptoms,
·        Possess phytonutrients with anti-cancer properties.
 
In this way, the dish could be made vegetarian and especially vegan friendly too.
 
 
 

Meatball Rice Blogs

How To Make Perfect Meatballs

How To Make Perfect Meatballs On : 17-Nov-2010 By : yummyyum

Meatballs are heavenly to taste. But making perfect meatballs require a lot of skill and only experienced chefs can get rolling meatballs. Learn how to make perfect meatballs  like a chef and make a special dinner for your family. Follow these few...

How To Make Meatballs- Tips For A Perfect Dinner Treat

How To Make Meatballs- Tips For A Perfect Dinner Treat On : 27-Feb-2009 By : foodwithme

Meatballs , tasty ground meat seasoned with herbs and spices oven baked or fried is an absolutely tasty treat. I am still to come across anyone who does not love meatballs. Whether served with barbecue sauce, pasta sauce or just as it is they are simply...

How To Eat Meatballs

How To Eat Meatballs On : 08-Aug-2010 By : Sudipa

If you are looking for information on how to eat meatballs you will be amazed to know, that meatballs can be eaten in more than 40 ways. People from different countries have developed their own ways of eating meatballs – making it a speciality of their...

How To Eat Kichre Quroot

How To Eat Kichre Quroot On : 06-Sep-2010 By : passionIfoodie

So you are fond of Afghan cuisine and you want to get some tips on how to eat kichre quroot ? If you are in Afghanistan you will get the chance to eat kichre quroot in its most authentic style…and in case you do not know how to eat it, do not...

Meatball Rice Photos

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