Back to basics...
There was a time when cookbook shelves were packed with special volumes dedicated to
creating dishes with hamburger... ground beef, ground chuck, ground round, or ground
sirloin. Depending on budget and use, these became a staple item in most American kitchens.
But with the low-fat, eat-no-red-meat mantras of the 80's and 90's, hamburger sort of fell
out of favor. Well, it's back. Back on the plates of low carbers everywhere. Just because
it's not accompanied by a bun or fries, doesn't mean we can't love it and rediscover just how
versatile ground beef can really be...
If you've ever wondered why Italian meatballs have so much flavor, one of the secrets
is the addition of Parmesan cheese.
Combine above ingredients in a large mixing bowl. Mix thoroughly, but gently, by hand
or with a wooden spoon. (This actually works best when you knead the ingredients together
with your hands until thoroughly mixed.)
- 1 1/2 lbs lean ground chuck or ground round
- 1/2 cup freshly grated Parmesan cheese
- pinch freshly grated nutmeg
- 4 Tbsp snipped fresh parsley
- 1 small onion, finely chopped or grated
- 1/4 cup dry low carb bread crumbs
- 1 tsp finely chopped garlic
- 1 tsp salt
- 1 egg, slighty beaten
- Freshly ground pepper
Preheat oven to 350° F. Spray a cookie sheet (with sides) using non-stick cooking spray.
Gently shape meat mixture into balls (about 18) the size of a walnut by rolling a small amount
of the mixture between your palms to form each one. To make forming the balls easier, dip your hands
into cold water before you begin to shape each ball.
Arrange in the prepared pan. Bake 20 to 30 minutes or until the internal temperature is 160° F.
The meatballs can also be fried, if you prefer:
Heat 2 tbsp of olive oil in a pan or skillet. Arrange half the meatballs in the pan and cook until
golden brown, about 5 minutes. Remove the meatballs to a serving plate. Add an additional 2 tablespoons
oil to the pan and cook the remaining meatballs in the same manner.
Serve the meatballs hot, warm or at room temperature.
Makes 6 servings. Per 5-oz serving: 218 calories; 11.7g total fat; 7.3g total carbohydrates; 3.5g fiber; 20.4g protein
Beef and Bean Mexi-Pizza Wedges
Heat oven to 375°F.
- 1 pound ground chuck or ground round
- 1 can (15 ounces) Eden Black Soy beans, drained and rinsed
- 1 cup Atkins Quick Quisine Corn Muffin Mix *
- 1 teaspoon Chili Powder
- 1/2 teaspoon Paprika
- 1 teaspoon Cumin
- 2 teaspoons Onion Powder
- 1/8 teaspoon pepper
- 1 tablespoon fresh lime juice
- 1 cup shredded jalapeņo pepper cheese
- 1/4 cup sliced green onions
- Lime wedges (optional)
In a medium bowl, combine Atkins Corn Muffin Mix with chili powder, paprika, cumin, onion powder, and
pepper. Blend well.
Combine ground beef, beans, Atkins Mix with spices, and lime juice in a large bowl, mixing lightly but thoroughly. Spread mixture evenly in 12-inch pizza pan.
Bake in 375°F oven 15 minutes to medium (160°F) doneness, until beef is not pink in center and juices show no pink color. Sprinkle with cheese; continue baking 2 to 3 minutes or until cheese is melted.
Sprinkle with green onions; cut into 8 wedges. Garnish with lime wedges, if desired. (Recipe may also be prepared in a 13 x 9-inch baking pan; cut into 8 rectangles to serve.)
Serves 4. 583 calories; 31g total fat; 19g total carbohydrates; 14g fiber; 57g protein.
Eden Black Soy Beans are available from
The Low Carb Connoisseur.
Atkins Quick Quisine Corn Muffin Mix is available from
*If you don't have, or can't get the Atkins Corn Muffin mix, you can substitute 1/2 cup vital wheat gluten mixed well with 1/2 cup finely ground almonds.
Zesty Beef Cheddar Loaves
- 1-1/2 lb. ground chuck or ground round
- 1/2 cup grated cheddar cheese
- 1/4 cup chopped onion
- 1/2 teaspoon kosher salt
- 1 Tbsp Dijon mustard
- 1/4 teaspoon freshly ground pepper
- 1 Tbsp Worcestershire sauce
Combine all ingredients except Brown Sugar Twin, yellow mustard, and sugar free ketchup.
Mix well. Divide meat into 6 portions. Shape into small loaves. Place in shallow baking pan.
- 1 teaspoon Brown Sugar Twin
- 1 Tbsp yellow mustard
- 1/3 cup sugar free ketchup
Combine remaining ingredients. Spread over top of loaves.
Bake at 350° F. for about 35 minutes.
Makes 6 servings — Per serving: 182 calories; 14g total fat; 3.2g total carbohydrates; 1.8g fiber;
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