Meatball and Winter Squash Stir Fry Recipe

Meatball and Winter Squash Stir Fry picture

Summary

Preparation Time10 MinCooking Time25 Min
Ready In35 MinDifficulty LevelEasy
Health IndexAverageServings6
CuisineCourse
MethodSpeciality
Main IngredientInterest Group

Ingredients

For meatballs
 Lean ground beef1 Pound
 Egg1
 Finely chopped onion1⁄3 Cup (5.33 tbs)
 Finely chopped fresh parsley1⁄4 Cup (4 tbs)
 Fine bread crumbs1⁄4 Cup (4 tbs)
 Salt3⁄4 Teaspoon
 Dried crushed marjoram3⁄4 Teaspoon
 Dry mustard1⁄2 Teaspoon
 Freshly ground pepper1⁄4 Teaspoon
 Beef stock/Water2 Tablespoon
 Worcestershire sauce1⁄2 Teaspoon
For stir-fry:
 Butternut squash1 1⁄2 Pound (750 Gram)
 Onion1
 Vegetable oil1⁄4 Cup (4 tbs)
 Garlic1 Clove (5 gm), minced
 Sliced pepper1⁄3 Cup (5.33 tbs) (Use Red Or Green)
 Grated lemon rind1⁄2 Teaspoon
 Beef stock/Water1⁄2 Cup (8 tbs)
 Lemon juice1 Tablespoon
 Cornstarch1⁄2 Teaspoon
 Water1 Tablespoon
 Marjoram1 Pinch
 Freshly ground pepper To Taste
 Salt To Taste

Nutrition Facts

Serving size

Calories 294 Calories from Fat 145

% Daily Value*

Total Fat 16 g25.2%

Saturated Fat 3.9 g19.3%

Trans Fat 0 g

Cholesterol 78.6 mg

Sodium 439.2 mg18.3%

Total Carbohydrates 20 g6.6%

Dietary Fiber 3.5 g14%

Sugars 4.5 g

Protein 19 g37.7%

Vitamin A 245.8% Vitamin C 60.5%

Calcium 9.3% Iron 18.6%

*Based on a 2000 Calorie diet

Directions

Meatballs: In large bowl, combine all ingredients; mix well and shape into 16 balls.
Set aside.
Stir-Fry: Peel squash and onion.
Seed and chop squash into 1/2-inch (1 cm) cubes; slice onion.
Heat wok over medium-high heat; add half the oil and stir-fry squash, onion, garlic and pepper for 2 minutes.
With slotted spoon, remove vegetables and set aside.
Add remaining oil, reheat wok and add meatballs in 1 layer.
Brown on all sides, using sides of wok as well as bottom.
Return vegetables to wok; add lemon rind, stock and lemon juice.
Cook, covered, over medium heat, stirring gently once or twice, until squash is tender and meat is cooked, about 15 minutes.
Uncover and cook for 5 minutes longer to evaporate most liquid.
Combine cornstarch and water; stir into wok and cook, stirring gently, just until ingredients are glazed.
Sprinkle with marjoram and add salt and pepper to taste; taste and adjust seasoning, if necessary.
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