Name: Low Fat Meatball Stew
Prep time: 10 s
Cook time: 45 min
Total time: 10 min
Yield: 6
Cuisine: Diabetes,Weight loss,Rich in Iron
Ingredients: Whole grains; Red meat; Meatballs: 1 lb (450 g) extra lean ground beef 125 ml (½ cup) rolled oats; pulsed 1 egg 15 ml (1 tbsp) Dijon mustard 15 ml (1 tbsp) garlic powder 15 ml (1 tbsp) onion powder 5 ml (1 tsp) salt Stew ingredients: 15 ml (1 tbsp) olive oil 1 onion; diced 45 ml (3 tbsp) whole wheat flour 250 ml (1 cup) red wine 4 medium potatoes; cut into bite-sized pieces 2 bell peppers; cut into squares 4 carrots; peeled and cut 15 ml (1 tbsp) dried basil 15 ml (1 tbsp) garlic powder 15 ml (1 tbsp) onion powder 15 ml (1 tbsp) dried oregano 15 ml (1 tbsp) dried thyme 15 ml (1 tbsp) Worcestershire sauce Water or broth; to cover

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Ragoût de boulettes Équipenutritiion Meatball Stew Teamnutrition

This cozy and nourishing stew features everyday ingredients you likely already have on hand. The oats keep the meatballs tender, while the red wine and herbs create a rich and comforting broth. It’s the kind of meal that tastes like it simmered for hours—but actually comes together smoothly and without stress. Our dietitians recommend it as a perfect weeknight dinner or a smart meal prep option.

Preparation 10 min

Cooking 45 min

Servings 6

Nutrition Facts (per serving)

Calories 350

Fat 10

Carbohydrates 43

Fibre 6

Protein 22

Sodium 560

Ingredients

Meatballs:

1 lb (450 g) extra lean ground beef
125 ml (½ cup) rolled oats, pulsed
1 egg
15 ml (1 tbsp) Dijon mustard
15 ml (1 tbsp) garlic powder
15 ml (1 tbsp) onion powder
5 ml (1 tsp) salt

Stew ingredients:

15 ml (1 tbsp) olive oil
1 onion, diced
45 ml (3 tbsp) whole wheat flour
250 ml (1 cup) red wine
4 medium potatoes, cut into bite-sized pieces
2 bell peppers, cut into squares
4 carrots, peeled and cut
15 ml (1 tbsp) dried basil
15 ml (1 tbsp) garlic powder
15 ml (1 tbsp) onion powder
15 ml (1 tbsp) dried oregano
15 ml (1 tbsp) dried thyme
15 ml (1 tbsp) Worcestershire sauce
Water or broth, to cover

Preparation

In a large bowl, combine the ground beef, oats, egg, mustard, garlic powder, onion powder, and salt. Mix until just combined.
Roll the mixture into small meatballs, about 2.5 to 4 cm (1 to 1.5 in) in diameter. Set aside.
In a large pot or Dutch oven, heat the oil over medium-high heat. Brown the meatballs on all sides. They do not need to be fully cooked. Remove and set aside.
In the same pot, sauté the onion for 3 to 4 minutes until softened. Stir in the flour and cook for 1 minute.
Deglaze with the red wine, scraping the bottom of the pot with a wooden spoon.
Add the potatoes, bell peppers, and carrots. Season with basil, garlic powder, onion powder, oregano, thyme, and Worcestershire sauce. Return the meatballs to the pot.
Pour in enough water or broth to just cover the ingredients. Bring to a gentle boil, then reduce to a simmer. Cook for 45 minutes, until the vegetables are tender and the meatballs are fully cooked.
Taste and adjust seasoning, if needed.