Meatball Stew

  • Yield: 6 servings


2pounds ground sirloin
2large egg whites, lightly beaten
1/3cup dry breadcrumbs
1tablespoon minced garlic
Salt and pepper
1teaspoon dried basil
1teaspoon dried thyme
1 onion, finely chopped
1 green bell pepper, seeded and cut into 1/4-inch squares
2 (14 1/2-ounce) cans no-salt-added whole tomatoes, crushed, with their juices
1 (10 3/4-ounce) can no-salt-added tomatoe puree
1 (10 1/2-ounce) can beef broth
2/3cup long-grain rice
1 (10-ounce) package frozen green peas


  1. Preheat broiler.
  2. In a bowl, combine meat, egg whites, breadcrumbs, garlic, salt and pepper, basil and thyme. Shape into 30 balls about 1 1/2 inches in diameter. Place meatballs on a baking sheet coated with nonstick cooking spray. Broil in oven 4 to 5 minutes, turn meatballs, and continue broiling 4 minutes longer, or until done.  Remove from broiler and set aside.
  3. In a large pot coated with nonstick cooking spray, saute onion and green pepper over medium heat until tender, about 5 minutes. Add tomatoes, tomato puree and beef broth. Bring to a boil and add meatballs. Mix in rice, cover, reduce heat, and continue cooking 20 minutes, or until rice is done. Stir in peas, cover, and continue cooking 10 minutes, or until peas are tender.

Nutritional Info *per serving

  • Calories 401
  • Fat 8.6g
  • Saturated Fat 3.3g
  • Cholesterol 90mg
  • Sodium 356mg
  • Carbohydrate 40.5g
  • Protein 38.9g