Macro Monday - Sweet & Sour Meatballs With Sesame Vegetables - IIFYM

January 13, 2021

Enjoy an Eastern treat a Western way with this week's Macro Monday of Sweet & Sour Meatballs with Sesame Vegetables. IIFYM

CrossFit Soda City Macro Monday IIFYM Sweet & Sour Meatballs with Sesame Vegetables

IIFYM, Maro Monday, 11/20/17 Sweet & Sour Meatballs with Sesame Vegetables

Nutritional Facts:

Serving size: ⅙ recipe

Calories: 267

Carbohydrates:22 g

Protein: 22g

Fat: 11g

Ingredients:

• 1 lb extra-lean ground beef

• 5 oz frozen chopped spinach, thawed, drained and squeezed dry

• 2 green onions, finely chopped

• 1 large egg

• 1/2 cup whole-grain bread crumbs

• 2 cloves garlic, minced, divided

• 2 tsp grated fresh ginger

• 1/2 tsp ground black pepper, divided

• 1/4 tsp sea salt, divided

• 6 heads baby bok choy (about 24 oz), trimmed and halved lengthwise

• 2 oz shiitake mushrooms, stemmed and thinly sliced (about 1 cup)

• 1/4 cup reduced-sodium soy sauce, divided

• 2 tsp safflower oil

• 1 tsp sesame oil

• Pinch red pepper flakes, optional

• 1 cup jarred unsalted puréed strained tomatoes (aka passata)

• 1/4 cup rice vinegar

• 3 tbsp pure maple syrup

• 2 tsp potato starch

Instructions:

1. Preheat oven to 375°F. Mist a 13 x 9-inch roasting pan with cooking spray. Line 1 side of pan with a 10-inch length of parchment paper; fold and crumple all 4 edges to make 2-inch-tall rimmed sides, resembling a shallow bowl. (Or use a piece of foil to create a shallow bowl shape on one side of sheet.)

2. In a large bowl, mix together beef, spinach, onions, egg, bread crumbs, half of garlic, ginger, 1/4 tsp black pepper and 1/8 tsp salt. Shape by heaping 1 tbsp into balls. Arrange in a single layer in parchment or foil "bowl." Bake for 8 minutes.

Meanwhile, in a separate large bowl, toss together bok choy, mushrooms, 1 tbsp soy sauce, safflower oil, sesame oil, pepper flakes (if using) and remaining half of garlic, ¼ tsp black pepper and 1/8 tsp salt. Remove pan from oven; arrange bok choy mixture in single layer on remaining half of pan. Return to oven; bake for 10 minutes.

3. Meanwhile, in a small bowl, whisk together tomatoes, vinegar, maple syrup, potato starch and remaining 3 tbsp soy sauce until smooth.

4. Remove pan from oven; pour tomato mixture over meatballs and stir. Stir bok choy mixture. Return to oven; bake until meatballs reach 160°F when tested with an instant-read thermometer in centers, sauce is slightly thickened and vegetables are tender and lightly browned, 5 to 8 minutes.

5. Divide meatballs and bok choy mixture among plates; drizzle meatballs with any sauce left in parchment.

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