Low Fat Beef Meatballs with courgettes. This recipe is healthy, gluten-free, super-easy, weight loss and low cal with beef.
Low Fat Meal Prep : Meatball Weight Loss Meal Prep

Low Fat Beef Meatballs with courgettes.

This recipe is healthy, gluten-free, super-easy, weight loss and low cal with beef.

Meatball Weight Loss Meal Prep

  • Course: Main Course
  • Cuisine: Italian
  • Prep Time: 20 minutes
  • Cook Time: 40 minutes
  • Total Time: 1 hour
  • Servings: 5  meals

Ingredients :

For the meatballs :

  • 1 pound ground beef 90:10 beef to fat ratio
  • ½ pound ground pork
  • 1.5 teaspoons each of garlic & Onion powder
  • 1.5 tablespoons freshly chopped Italian parsley
  • ½ teaspoon each of dried oregano & dried thyme
  • 1 Egg
  • ½ teaspoon red pepper flakes
  • 2 tablespoons grated parmesan or pecorino romano cheese
  • 1 teaspoon kosher salt
  • Few cracks of fresh pepper

For the marinara sauce:

  • 1 medium size Onion chopped
  • 5 cloves of garlic finely diced
  • 2 Carrots peeled & chopped
  • 1 stalk of celery chopped
  • 1 teaspoon dried thyme
  • 1 tablespoon capers drained from their liquid
  • 1/4 teaspoon red pepper flakes
  • 3 tablespoons Tomato paste
  • 1/2 cup red wine
  • 28 ounce can whole or chopped san marzano tomatoes
  • 2 tablespoons Honey
  • 2 tablespoons freshly chopped basil or parsley
  • Kosher salt
  • Freshly cracked pepper
  • Olive oil

For the pasta:

  • 1 pound of broccoli cut into bite size florets
  • 1 orange pepper thinly sliced
  • ½ a yellow Onion diced
  • ½ teaspoon fried thyme
  • 3 cloves garlic minced
  • 3 large green zucchini
  • Olive oil
  • Zest of ½ a Lemon
  • 1 tablespoon freshly chopped Italian parsley
  • 1 tablespoon grated parmesan or pecorino romano cheese
  • Kosher salt
  • Freshly cracked pepper

Instructions :

  • Cook's Notes: ground beef of 90:10 means that 90% beef and 10% fat are available. You won't go any slimmer than this, or you won't dry meatballs and lack flavour.
  • I have a link below the recipe for a noodle manufacturer on Amazon that is really easy to make zucchini noodles.
  • In order to save your time, just take care that your favorite marinar Sauce is not loaded with sodium from the store.
  • Cooking Start: Pre-heat oven to 350 F for meatballs. In a big bowl add all the meatball ingredients and blend well with your hands. Wet your hands and mix them in 15 balls to a plate lined with a tin foil. The water will not allow your hands to stick to the meat blend. Bake the meatballs for 18-20 minutes and remove them from the oven. To make sure the food is cooked, you can cut 1 meatball in half.
  • Preheat with 1 tablespoon of olive oil a big heavy pot over medium heat. Remove onion, next three ingredients, 1/2 salt teaspoon and some pepper cracks. Cook the next four ingredients for 7 minutes. Cook. Cook for about 4 minutes to enhance the base. Stir well and add the wine. Cook 3-5 minutes until the wine is reduced to almost everything. Apply 1 cup of water to the tomatoes. 1 tsp. salt and some pepper season. Season. Cook for 30-40 minutes, then bring to a simmer. Remove the sweetheart and season after 20 minutes. Perhaps more salt will be required. Add more water if the Sauce becomes too thick. Puree the Sauce so that it is smooth with a hand blender or regular mixer. Add fresh basil and parsley and season. Can be done days in advance.
  • Preheat a large pan for 2 teaspoons of olive oil in the pasta over medium heat and take 2 minutes to make veggies. Attach the onions, orange peppers, broccoli, thyme, 1⁄2 tea cubes, and some black pepper cracks. Stirring a few times, cook for 10 minutes. Add garlic and cook until all is cooked, but veggies still get crunched for about 3-5 minutes. You may need more salt for seasoning. Retire and reserve heat.
  • Bring a pot of water of medium size to a boil. In the meantime, make noodles of courgettes. Add 1 salt teaspoon to boiling water and cook for 30-45 seconds. Drain the courgettes and move them for 1 minute to a bowl full of ice water. Remove and allow the courgette to drain completely before adding them to a large bowl. You can save that step and eat the courgettes raw, but I like to blanch them quickly to remove the crude flavor and immediately stop the cooking process by plunging the courgettes into ice water. The calves can stay for only 1 minute in the ice water, or they are soggy.
  • In order to mix the turkey noodles together with all the cooked veggies, 1⁄2 a lemon, 1 tablespoon cheese and 1 tablespoon parsley well, add sufficient hot marinara sauce.
  • All is going to keep 5 days in the refrigerator. The meatballs and marinara Sauce may be frozen but not the courgettes. If you store cooked noodles separately from the Sauce and veggies, the zucchini will continue to last longer. The meatballs and courgette noodles can be heated in the microwave but ensure the lid is covered with wet paper towels to retain the food moist. Or cover in a 400 F oven for 10 minutes with tin foil and heat.

Recipe Notes :


  • 397 calories per meal
  • 23.6 grams of fat per meal
  • 17.6 grams of carbs per meal
  • 34 grams of protein per meal
  • 5.2 grams of fiber per meal


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