Gehaktbal the diet meatball

Meatball....meatball....what do the people call you in the Netherlands? Gehaktbal.

Round and scrumptious, must be tasted delicious.

This version is healthier, for sure doesn't make you heavier.

Stop by for a moment, to read and comment.

Make this tonight, and keep the fat out of sight.



 

Gehaktbal is actually Dutch Meatball serve in lite gravy (Au jus) and usually serve with patat (Dutch's french fries).  Naturally, when I was on my fidget ball diet program, I couldn't have the normal version of gehaktbal with all the gravy made from the fat dripping.  It sounded like a nightmare to my waist.  So, my solution was to make a lighter version without sacrificing the taste and the result is yummy.

 

 

 

 

Ingredients: 

 For meatballs:    

250 grams / 1/2 pound extra lean ground meat (I use the 90% lean beef and pork)

6 tablespoon rolled oats

1 shallot, finely minced

2 tbs Fresh pesto for weight loss (do not include the liquid)

1 egg white

salt and freshly ground black pepper

grated nutmeg

For jus:

• 1 shallot, minced
• 1 small clove garlic, minced
• 1 tomato, cut into four
• 1 dried prune, finely minced
• 1/4 low sodium beef stock cube
• 1 tsp tomato paste
• 1 tsp low sodium soy sauce
• 1 tsp balsamic vinegar
• 1 tsp Worcestershire sauce
• 1 tbsp rolled oats
• 200ml water
• freshly ground black pepper
• salt (optional)

Directions:

• Pre-heat the oven to 180C
• Mix all the meatball ingredients together. 
• Take a little bit of the meat mixture and put it on the microwave safe bowl.
• Cook it in the microwave for about 50 seconds or until it cooked so you can taste the meat mixture
• Adjust the taste if needed.
• Form the rest of the meat mixture into 6 meatballs
• Arrange the meatballs on to baking tray and bake them until cooked (turning them occasionally)
• Squeezed the excess fat from cooked meatballs by wrapping each ball with kitchen paper towel. Set a side.
• Prepare the jus by mixing all the jus ingredients in a pan
• Stir continuously under low heat until the jus is thickened
• Discard the tomato skin and taste
• Add the cooked meatballs, and simmer for further 5 minutes
• Serve with hutspot or mash-chio and steamed vegetables.

Tip:
You may want to strain the jus with the strainer to get more smooth texture.  Personally, I don't bother to do it unless I cook for my party.