Recipe 12: Lean beef meatballs and portabella mushrooms

Recipe 12: Lean beef meatballs and portabella mushrooms

serves 2-3

Ingredients

1lb lean ground beef

1 egg

15-20 basil leaves

1 tablespoon garlic

1/3 cup breadcrumbs

1 tablespoon oregano

½ cup grated parmesan (the real stuff, not the unrefrigerated Kraft stuff)

1 tablespoon Olive oil

1 Jar tomato sauce (use your preferred)

1 cup water

3 portabella mushroom caps

Directions

To make meatballs, add beef, egg, chopped basil leaves, garlic, breadcrumbs, oregano, parmesan, and olive oil to a mixing bowl. Use your hands to mix all ingredients together. Do not over mix or meat will be tough. Form balls slightly larger than a golf ball and add to a preheated pan (on medium). When all meatballs are in the pan, reduce heat to simmer and add tomato sauce and water. The water is needed to keep the sauce from burning. Allow to simmer for 2-3 hours gently stirring one time per hour. During the last 15-20 minutes of cook time add sliced mushroom caps and gently stir. If desired, serve over pasta.

What will you gain by eating this meal? (sources http://www.webmd.com   and    www.livestrong.com) and “99  Superfoods” by Carrie May

Lean beef: 6oz of lean beef supplies 100% of an adults protein for the day. And as long as the beef is LEAN it is low in cholesterol and provides iron that your body needs to form red blood cells, which prevents anemia. Lean red meat also has a good amount of zinc which supports a healthy brain and immune system.

Egg:  Because eggs contain cholesterol they have gotten a negative reputation. This website outlines several of the benefits to eating eggs. They are one of the few foods that contain vitamin D. Woman who eat 6+ eggs a week are said to be at a lower risk of breast cancer. Eggs are a wonderful, low calore source for protein. They strengthen eye health and are full of antioxidants. http://www.healthdiaries.com/eatthis/10-health-benefits-of-eggs.html

Basil: 2 tsp of basil contain 60% of your Vitamin K for the day. Vitamin k is important for normal blood clotting and cell growth (according to WebMD) If you have a shortage you may bruise easy, have nosebleeds or weak bones.

Garlic: garlic contains sulphur (which is responsible for its strong smell and flavor). The sulfide allicin helps regulate blood cholesterol. It is high in selenium, which strengthens the immune system and will help you fight off colds, other viral diseases, and protect you from cancer. (the National Institutes of Health claim that higher selenium intake reduces the risk of death from lung cancer)

Oregano: Oregano is high in antioxidants. Antioxidants are what fights and prevents the development of diseases such as cancer and arthritis. Similar to basil, It also has antibacterial and antifungal quantities.

Cheese: Source of calcium which is necessary for strong bones and teeth. Low calorie cheese contains less lactose than full fat cheeses so if you have an allergy, low fat cheese may not upset your stomach.

Olive oil: Omega-9 fatty acid which helps reduce the risk of heart disease

Tomato: are rich in lycopene, which is a carotenoid. Fruits and vegetables rich in carotenoids are bright red. Lycopene will reduce your risk of developing osteoporosis and help prevent macular degeneration. Eating high levels of lycopene have proven to ward off many cancers. There is no other food as rich in the antioxidant as the tomato. http://healthfood-guide.com/tomatohealthbenefits.aspx

Mushrooms: portabello mushrooms provide selenium, copper, phosphorus and potassium. According to whfoods.org, copper helps your body utilize iron (which prevents anemia), reduce tissue damage, maintain healthy bones and tissue, produce melanin (which gives your skin color), maintains normal thyroid function, and protects your nerves.