Meatballs and Peppers

Yield: 4 servings (serving size: 1 cup bell pepper mixture and 9 meatballs)

Ingredients

• 1  cup  thinly sliced green bell pepper
• 1  cup  thinly sliced red bell pepper
• 1  cup  thinly sliced yellow bell pepper
• 1 1/3  cups  water
• 1  (10 1/2-ounce) can beef consomme
• 1  bay leaf
• 1  (1-ounce) slice whole-wheat bread
• 1  pound  ground round
• 1  tablespoon  finely chopped onion
• 1/2  teaspoon  dried oregano
• 1/2  teaspoon  salt
• 1/2  teaspoon  freshly ground black pepper
• 1  large egg white
• 1  garlic clove, crushed
• 2  teaspoons  olive oil
• 2  tablespoons  all-purpose flour
• 1/4  cup  water
• 1/3  cup  finely chopped fresh or 1 1/2 teaspoons dried basil
• 2  teaspoons  white wine vinegar

Preparation

Combine the first 6 ingredients in a large saucepan. Bring to a boil; cover, reduce heat, and simmer 20 minutes.

While the peppers are cooking, place bread in a food processor; pulse 10 times or until coarse crumbs form to measure 1/2 cup. Combine breadcrumbs, beef, and next 6 ingredients (beef though garlic) in a bowl, shaping mixture into 36 (1-inch) meatballs. Heat olive oil in a large nonstick skillet over medium-high heat. Add meatballs; cook for 10 minutes, browning on all sides.

Combine flour and 1/4 cup water in a small bowl; stir with a whisk. Add to bell pepper mixture in saucepan. Add meatballs; cook 3 minutes, stirring constantly. Stir in the basil and vinegar. Remove bay leaf.

Nutritional Information

Calories:

263 (34% from fat)

Fat:

9.8g (sat 2.9g,mono 4.7g,poly 0.8g)

Protein:

30.2g

Carbohydrate:

12.4g

Fiber:

1.9g

Cholesterol:

70mg

Iron:

4.3mg

Sodium:

788mg

Calcium:

34mg