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Brown Rice "Porcupine" Meatballs

Featured in the Honolulu Star-Advertiser on February 22, 2017.

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Ingredients:

Brown Rice "Porcupine" Meatballs

  • 1 pound lean ground beef (at least 90%)
  • 1 cup cooked brown rice, chilled
  • 1 cup chopped onion
  • 1 teaspoon smoked paprika
  • 1 teaspoon black pepper
  • 1 teaspoon garlic powder
  • 1 egg beaten
  • 16 ounces low-sodium vegetable juice

Directions:

  1. Preheat oven to 350°F.
  2. Mix beef, rice, onion, seasonings, and beaten egg.
  3. Form into 8 meatballs.
  4. Place meatballs in baking dish, add the vegetable juice, and bake for 30 minutes.
  5. Serve with a green salad dressed with a little olive oil and lemon juice, if desired.

Serves 4.

Tip: You can replace half of the ground beef with prepared dried legumes such as pinto, kidney, cannellini or black beans to increase the fiber in your meal.

Approximate Nutrient Analysis for two meatballs:
265 calories, 8 g fat, 3.2 g saturated fat, 115 mg cholesterol, 160 mg sodium, 21 g carbohydrate, 3 g fiber, 6 g sugar, 27 g protein, 710 mg potassium

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