- 1 cup boiling water
- 1/2 cup short-grain rice
- Cooking spray
- 2 cups chopped onion, divided
- 1 (1-ounce) slice white bread
- 1/2 cup minced fresh cilantro, divided
- 1 teaspoon ground cumin
- 3/4 teaspoon salt, divided
- 1 1/2 teaspoons dried oregano
- 1/2 pound lean ground pork
- 1/2 pound ground sirloin
- 2 large egg whites
- 1 cup chopped carrot
- 1 garlic clove, minced
- 1 cup chopped seeded peeled tomato (about 8 ounces)
- 4 cups (1 [32-ounce] carton) fat-free, less-sodium chicken broth
- 2 tablespoons chopped fresh mint
- 2 cups chopped zucchini
- 1/4 teaspoon freshly ground black pepper
- calories 181
- caloriesfromfat 21 %
- fat 4.4 g
- satfat 1.6 g
- monofat 0.6 g
- polyfat 0.3 g
- protein 15.5 g
- carbohydrate 20.4 g
- fiber 2.9 g
- cholesterol 36 mg
- iron 1.9 mg
- sodium 500 mg
- calcium 43 mg
How to Make It
Pour water over rice, and let stand 20 minutes. Drain.
Heat a nonstick skillet over medium heat. Coat pan with cooking spray. Add 1/2 cup onion to pan; cook 5 minutes or until tender, stirring occasionally.
Place bread in a food processor; pulse 10 times or until coarse crumbs measure 1 1/4 cups. Combine rice, cooked onion, breadcrumbs, 1/4 cup cilantro, cumin, 1/4 teaspoon salt, oregano, pork, sirloin, and egg whites, stirring well. Shape mixture into 29 (1-inch) meatballs. Chill for 20 minutes.
Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add 10 meatballs, and cook 6 minutes, browning on all sides. Remove meatballs from pan; drain well on paper towels. Wipe drippings from pan with a paper towel. Repeat procedure with cooking spray and remaining meatballs. Return pan to heat. Coat with cooking spray. Add remaining 1 1/2 cups onion, carrot, and garlic to pan; sauté 5 minutes or until vegetables are tender. Add tomato to pan, stirring to combine. Stir in broth; bring mixture to a boil. Add meatballs and mint to pan. Reduce heat, and simmer 35 minutes. Add zucchini, remaining 1/2 teaspoon salt, and pepper to pan. Cook 10 minutes. Garnish with remaining 1/4 cup cilantro.
Note: Chilling the meatballs for 20 minutes helps them hold their shape when cooked. Albóndigas (ahl-bon-dee-gas) is Spanish for "meatballs".
MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.