Fibermaxing Meatballs

Meatballs With Added Fiber

(You'd never know)

Who ever would think to add fiber to meatballs? Me, a crazy man. Why not! It works!

There's a lovely element of umami, thanks to the mushrooms (fiber), and white miso. The chicken and pork make a great canvas, and the meatballs come out tender and juicy. For 5, you're looking at 345 calories, 30 grams of protein and 2 grams of fiber (2 more grams than the near 0 grams regular meatballs have).

 

Ingredients (Makes 34 Meatballs)

Meat Base

• 1 lb (454g) ground chicken (93% lean)
• 1 lb (454g) ground pork (~80–85% lean)
• 2 large eggs

Vegetables & Fiber

• 160g mushrooms, very finely minced
• 60g carrot, finely grated
• 30g panko breadcrumbs
• 30g ground flaxseed

Liquids & Flavor

• 50g chicken stock
• 45g white miso

Seasonings

• 3–4 cloves garlic, minced
• 1 ½ tsp kosher salt (adjust based on miso)
• 1 ½ tsp black pepper
• 28g fresh grated parmesan cheese

 

Instructions

1) Heat a pan over medium heat. Add the minced mushrooms (dry non stick pan or 1 tsp oil). Cook until they release their water and it evaporates completely — about 10 minutes. The mixture should be concentrated and slightly reduced. Remove from heat and allow to cool. Grate and chop the carrot.

2) In a large bowl, combine the ground chicken, ground pork, eggs, panko, flax, grated carrot, cooled mushrooms, miso, garlic, parmesan cheese, salt and pepper. Gently mix until just evenly combined.

3) Form your meatballs and let them rest for 15-30 minutes in the fridge. This allows the flax and panko to absorb moisture and stabilize the texture. It'll also help the balls retain their shape when cooking.

4) Add the meatballs to a lightly oiled pan. Sear/brown each side, then add to your favorite tomato sauce to let simmer for 10-15 minutes.

 

Nutrition Per 5 Meatballs / Serving

• Calories: 345
• Protein: 30g
• Fat: 21g
• Carbs: 9g
• Fiber: 2g