Hungrarian Style Meat Balls with Mushroom Cream Sauce
This dish walks the line of comfort food and a healthy eating lifestyle. The hearty meatballs are complimented with creamy mushrooms- surprisingly made mostly from coconut milk (can be made completely dairy free with great results) and lightened with fresh herbs, kale, and a viscous broth. Riced cauliflower pads the meat ball mixture to further lighten the dish. Completed, this heart dish borders on stew but light enough to eat on a weekday.
The resulting sauce is on the thin side, but still viscous and full of flavor. After a big of bowl these meatballs, you will be feeling fantastic.
Shopping List
SPICES:
2 t paprika, sweet or smoked or combo
2 t mustard powder
2 T Worcestershire sauce
1 T soy sauce or liquid aminos
8 T golden flax seed meal (ground flax seed)
3 t salt
1/2 t ground pepper
PANTRY
2 Cans Coconut Milk, preferably cream
2 1/2 Cups Chicken or Beef broth, preferably homemade
1/4 c Balsamic Vinegar
Olive Oil
PROTEIN:
#2 ground beef and lamb, or preferred meat blend
4 large chicken eggs
1/2 Cup greek yogurt
PRODUCE:
4 Cups riced cauliflower (1 fresh head or 2 bags frozen)
6 portobello mushroom caps, or 1 pound of crimini mushrooms
2 bunches of kale or preferred hearty green
1/2 bunch parsley
Fresh dill, or 1 t dried
Fresh Tarragon
Fresh thyme, or 1 t dried
2 cloves of garlic
* The fresh herbs are used in 2 separate additions. 2 T total of each fresh herb.
TOOLS:
Dutch Oven or Large Pot
Large Mixing Bowl
Cheese grater (if making riced cauliflower)
400 degree oven
Knife and cutting board
2 sheet tray or roasting trays
Method:
The meatball mixture is prepared, then the balls are formed and roasted in a 400-degree oven for 35 minutes. While the meatballs cook, the sauce is made.
The simple meatball mixture is made super easy with premade and thawed riced cauliflower- a product that is being more readily available although can still be hard to hunt down. Making you own is easy, requires a cheese grater and 10 minutes.
This dish has a very small amount cream added at the end to give a light taste of tangy dairy. Feel free to add more if you want a richer dish, or feel free to skip the dairy all together for a lighter version.
Riced Cauliflower
If needed, rice the cauliflower. Quarter and cut out the stem, then over a large bowl, GRATE the cauliflower.
Meatball Mixture:
PLACE riced cauliflower in a large mixing bowl. If using frozen, open the bags into the bowl
ADD the first addition of fresh herbs
- Herbs: 1/4 bunch or 1/4 cup of parsley, 1 T thyme, 1 T tarragon, 1 T dill
ADD the spice to spices, and mix well.
- Spices: 8 T Flax Meal, 2 t paprika, 1 t mustard powder, 3 t salt, 1/2 t pepper, 2 T Worcestershire, 1 T liquid aminos,
Make a well and CRACK in 4 eggs. Mix the eggs together then mix into the cauliflower rice.
ADD the #1 of ground lamb and #1 of ground beef . MIX to create a homogeneous mixture.
COOK a small amount of the mixture in a small skillet to taste test for salt levels.
FORM golf ball size meatballs and line them up on the greased baking sheet.
To roll: coat your hand with oil to ensure that the meat does not stick.
I like to prescoop the mixture with a spoon, then roll them in batches. You can also use a cookie scoop to portion the balls.
If the mixture stick to your hands too much, wash them and re apply oil.
BAKE in a 400 degree oven for 30 minutes, turning the tray half way through.
The tops will brown nicely when they are done.
While the meatballs are cooking, prepared the cream sauce.
Roast the Mushrooms
CUT the mushrooms into medium size chunks.
TOSS with 1/4 c olive oil, 1 T worcestershite, 1 t liquid aminos, 1 t salt, 1/2 t pepper.
ROAST on sheet tray for 30 minutes, turning the tray half way through.
The meatballs and mushrooms can be cooked together and turned at the same time.
Cook down the Coconut Milk
HEAT a large pot or dutch oven and CHOP 1 onion and 2 cloves of garlic.
ADD oil, then add the chopped onion and garlic, along with thyme and tarragon.
COOK until fragrant, about 5 minutes.
ADD 1/4 C Balsamic Vinegar and cook down to REDUCE by half, about 5 minutes.
ADD 2 cans of coconut milk and boil until THICK, about 20 minutes.
Add Kale, Mushrooms, and Herbs
While the sauce cooks, CHOP 2 bunches of kale, chop the jalapeno.
When the sauce gets thick and reduced by half, ADD the kale, jalapeno, and the rest of the dill and parsley. Add the roasted mushrooms.
COOK 10 minutes.
Finally, ADD the meat balls and 1/2 C Greek Yogurt
Stir gently and cook 5 minutes, or until sauce starts to bubble.
SERVE and enjoy!
Reheats well on the stove.
