French Canadian Meatball Stew

Health score
18%
French Canadian Meatball Stew
90 min.
8
523kcal

Suggestions

Ingredients

  •  bay leaf 
  • tablespoons butter 
  • tablespoons parsley dried
  • 0.5 cup bread crumbs dry
  •  eggs 
  • 0.8 cup flour all-purpose
  • teaspoon ground cinnamon 
  • teaspoon ground cloves 
  • teaspoon ground nutmeg 
  • servings salt and ground pepper black to taste
  • pounds ground pork 
  • large onion minced
  •  potatoes cubed peeled
  • cups reduced sodium chicken broth 
  • 0.3 cup water cold

Equipment

  • bowl
  • baking sheet
  • oven
  • whisk
  • mixing bowl
  • pot
  • slotted spoon

Directions

  1. Preheat oven to 425 degrees F (220 degrees C).
  2. Spread flour out in a thin, even layer on a baking sheet.
  3. Roast the flour in the preheated oven until medium brown in color, 10 to 15 minutes; stir often and watch carefully to avoid burning.
  4. Remove the flour from the baking sheet immediately once the desired color has been reached; set aside in a shallow bowl to cool.
  5. Melt butter in a large, heavy pot over medium heat, and cook and stir the onion until translucent, about 5 minutes.
  6. Transfer the onion to a large mixing bowl. In a small bowl, mix the cinnamon, nutmeg, and cloves; stir the spice mix into the onion.
  7. Place ground pork, parsley, egg, and bread crumbs into the bowl, and mix to combine thoroughly. Form the meat mixture into 1-inch meatballs; roll each meatball in the roasted flour. Reserve unused flour.
  8. Pour the chicken broth into the pot, bring to a boil over medium heat, and carefully drop in the meatballs, a few at a time, stirring to keep them from sticking on the bottom. Drop in the bay leaf. Simmer the meatballs for 20 minutes; mix in the potatoes, and simmer until potatoes are tender and the broth has reduced, an additional 20 minutes.
  9. Transfer the meatballs into a bowl with a slotted spoon.
  10. Remove and discard bay leaf.
  11. Mix remaining roasted flour with cold water in a cup, and gradually whisk the flour mixture into the simmering broth to thicken. Bring the gravy to a full boil, and cook, stirring constantly, until the gravy thickens, about 5 minutes. Return the meatballs to the stew, and serve.

Nutrition Facts

Calories523kcal
Protein21.44%
Fat50.19%
Carbs28.37%

Properties

Glycemic Index
42.84
Glycemic Load
20.54
Inflammation Score
-6
Nutrition Score
22.520869705988%

Flavonoids

Apigenin
22.52mg
Luteolin
0.1mg
Isorhamnetin
2.6mg
Kaempferol
0.97mg
Myricetin
0.01mg
Quercetin
4.55mg

Nutrients percent of daily need

Calories:522.71kcal
26.14%
Fat:29.2g
44.92%
Saturated Fat:11.43g
71.45%
Carbohydrates:37.14g
12.38%
Net Carbohydrates:33.43g
12.15%
Sugar:2.45g
2.72%
Cholesterol:109.63mg
36.54%
Sodium:207.11mg
9%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:28.06g
56.12%
Vitamin B1:1.09mg
72.4%
Selenium:35.81µg
51.16%
Vitamin B3:9.7mg
48.48%
Vitamin B6:0.82mg
40.91%
Phosphorus:356.52mg
35.65%
Manganese:0.61mg
30.3%
Vitamin C:23.81mg
28.86%
Potassium:1006.92mg
28.77%
Vitamin B2:0.48mg
28.42%
Zinc:3.31mg
22.08%
Iron:3.39mg
18.83%
Vitamin B12:1.05µg
17.49%
Copper:0.31mg
15.62%
Fiber:3.71g
14.85%
Magnesium:59.41mg
14.85%
Folate:58.84µg
14.71%
Vitamin B5:1.28mg
12.81%
Vitamin K:10.23µg
9.75%
Calcium:69.09mg
6.91%
Vitamin A:140.02IU
2.8%
Vitamin E:0.24mg
1.6%
Source:Allrecipes