Meatball and vegetable stew

Something a little different for dinner is always a nice surprise. Serve this stew on steamed rice to absorb the sauce. 

Ingredients

• 8 oz (227 g) ground extra lean veal
  
• 8 oz (227 g) ground extra lean beef or pork
  
• 1/3 cup (75 mL) dry bread crumbs
  
• 1/3 cup (75 mL) salsa
  
• 2 tbsp (25 mL) chopped fresh parsley
  
• 1 tsp (5 mL) Worcestershire sauce
  
• 2 1/2 cups (625 mL) sodium reduced beef broth
  
• 1 pkg (227 g) mushrooms, sliced
  
• 1 small onion, chopped
  
• 1 cup (250 mL) baby carrots
  
• 1/2 cup (125 mL) chopped celery
  
• 2 cloves garlic, minced
  
• 3 tbsp (45 mL) cornstarch
  
• 3 tbsp (45 mL) water
  
• Hot pepper sauce (optional)

Directions

1. In a large bowl, combine veal, beef, breadcrumbs, salsa, parsley and Worcestershire. Roll mixture into 1 inch (2.5 cm) meatballs and place on parchment paper lined baking sheet. Bake in 180° C (350° F) oven for about 15 minutes or until no longer pink inside.
2. Meanwhile, in soup pot, combine broth, mushrooms, onion, carrots, celery and garlic; cover and bring to a boil over medium heat. Uncover and simmer for 5 minutes. Add meatballs and stir to combine. Whisk together cornstarch and water; stirring into broth. Cook for about 2 minutes or until slightly thickened.

Tip: Make the meatballs ahead and freeze for up to 2 weeks for a quick addition for your weekly meal routine.

Nutritional info per serving (1 of 6)

• Calories 184
  
• Protein 18 g
  
• Total Fat 6 g
  Saturated Fat 2 g
  Cholesterol 53 mg
• Carbohydrates 15 g
  Fibre 2 g
  Total sugars 3 g
  Added sugars 0 g
• Sodium 424 mg
  
• Potassium 531 mg

Recipe developed by Emily Richards, PH Ec. ©Heart and Stroke Foundation 2016.