Veal Meatballs with Braised Vegetables

Dairy Free
Health score
41%
Veal Meatballs with Braised Vegetables
300 min.
4
569kcal

Suggestions

Ingredients

  • 0.5 teaspoon pepper black
  • lb carrots (6 medium)
  • large eggs 
  • medium fennel bulb halved lengthwise cut lengthwise into 1/3-inch-thick slices (sometimes called anise; 2 lb total)
  • 0.3 cup parsley fresh chopped
  •  garlic clove chopped
  • lb ground veal 
  • servings lemon wedges 
  • 20 fl. oz. chicken broth reduced-sodium
  • 0.3 cup matzo meal 
  • oz oil-cured olives green pitted (1 cup medium)
  • tablespoons olive oil for greasing pan
  • 2.3 teaspoons potato flour 
  • 0.5 teaspoon salt 
  • tablespoon water 

Equipment

  • food processor
  • bowl
  • frying pan
  • baking sheet
  • whisk
  • baking pan
  • aluminum foil
  • broiler
  • spatula
  • tongs

Directions

  1. Heat 1/2 cup broth until warm, then add matzo meal and soak 10 minutes.
  2. While matzo soaks, chop enough olives to measure 1/3 cup, then quarter remainder and set aside. Pulse soaked matzo and chopped olives in a food processor along with garlic, egg, 1/4 teaspoon salt, and 1/4 teaspoon pepper until olives and garlic are finely chopped and egg is incorporated.
  3. Add 1/4 cup parsley and pulse until parsley is finely chopped.
  4. Transfer matzo mixture to a bowl and add veal, mixing gently with your hands until combined. Chill, covered, 30 minutes.
  5. Preheat broiler. Line a 15- by 10-inch shallow baking pan or baking sheet with foil, and brush foil with oil. Using wet hands, form veal mixture into 1 1/2-inch balls, arranging in 1 layer as formed in baking pan.
  6. Broil meatballs 4 to 6 inches from heat, turning once with a spatula and tongs, until browned, about 10 minutes total.
  7. While meatballs are broiling, heat 3 tablespoons oil in a 12-inch heavy skillet (2 to 3 inches deep) over moderately high heat until hot but not smoking. Brown fennel in 2 batches, turning occasionally, 5 to 7 minutes per batch.
  8. Transfer to a plate, then brown carrots in remaining 2 tablespoons oil in skillet, stirring occasionally, 5 to 7 minutes.
  9. Return fennel to skillet and add meatballs, remaining 2 cups chicken broth, and remaining 1/4 teaspoon each of salt and pepper. Simmer, covered, until vegetables are tender, about 20 minutes.
  10. Whisk together water and potato starch in a small bowl. Stir into meatball mixture and boil, uncovered, until sauce is thickened slightly, about 2 minutes (sauce will continue to thicken off the heat).
  11. Remove from heat and sprinkle with remaining 2 tablespoons parsley and quartered olives. Season with salt.

Nutrition Facts

Calories569kcal
Protein21.24%
Fat54.86%
Carbs23.9%

Properties

Glycemic Index
52.83
Glycemic Load
6.04
Inflammation Score
-10
Nutrition Score
34.076086868411%

Flavonoids

Eriodictyol
1.48mg
Hesperetin
0.28mg
Naringenin
0.01mg
Apigenin
8.1mg
Luteolin
0.48mg
Kaempferol
0.33mg
Myricetin
0.63mg
Quercetin
0.56mg

Nutrients percent of daily need

Calories:568.83kcal
28.44%
Fat:35.57g
54.72%
Saturated Fat:7.42g
46.38%
Carbohydrates:34.86g
11.62%
Net Carbohydrates:25.76g
9.37%
Sugar:10.63g
11.81%
Cholesterol:139.49mg
46.5%
Sodium:1362.38mg
59.23%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.98g
61.96%
Vitamin A:19681.16IU
393.62%
Vitamin K:161.68µg
153.98%
Vitamin B3:13.08mg
65.39%
Vitamin E:6.31mg
42.04%
Phosphorus:416.78mg
41.68%
Potassium:1425.75mg
40.74%
Vitamin B6:0.77mg
38.67%
Fiber:9.1g
36.41%
Vitamin B2:0.55mg
32.64%
Vitamin C:26.76mg
32.43%
Zinc:4.45mg
29.68%
Vitamin B12:1.78µg
29.64%
Manganese:0.56mg
28.21%
Selenium:18.95µg
27.08%
Vitamin B5:2.36mg
23.56%
Copper:0.42mg
20.98%
Folate:83.4µg
20.85%
Iron:3.68mg
20.45%
Magnesium:75.6mg
18.9%
Vitamin B1:0.25mg
16.49%
Calcium:162.45mg
16.24%
Vitamin D:0.25µg
1.67%
Source:Epicurious