4 Ingredient Zucchini Meatballs
The easiest meatballs you'll ever make - four ingredients and minimal prep/cook time! These meatballs go great with 1/2-1 avocado and roasted vegetables for a quick and healthy lunch or dinner.
I was able to limit the number of ingredients without sacrificing taste because I am not cooking with lean cuts of meat. Fat has been demonized by the United States, and conventional wisdom has taught us that eating fat will make us fat. Interestingly, there is a growing body of literature which suggests that the effect is actually quite the opposite. For all the science nerds out there, here's what researcher's Volek and Phinney had to say:
On it’s surface, this looks like a paradox. But with a little thought, it actually makes sense. A high carbohydrate intake has two effects in the body that promote higher levels of saturated fat. First, carbohydrates stimulate the body to make more insulin, which inhibits the oxidation of saturated fat. Thus, when insulin levels are high, saturated fat tends to be stored rather than burned as fuel. Second, a high carbohydrate intake promotes the synthesis of saturated fat in the liver. This is particularly problematic for individuals with insulin resistance (characterized as ‘carbohydrate intolerance’ in our recent book ).This combination of decreased oxidation and increased synthesis of saturated fat therefore results in accumulation of saturated fats in the blood and tissues.
Dietary saturated fat intake is unrelated to risk for chronic disease, but rather higher saturated fat levels in the blood do appear to pose a problem.The culprit then is clearly not dietary saturated fat per se, but rather consumption of more carbohydrate than an individual’s body can efficiently manage. (The Sad Saga of Saturated Fat)
- 1 lb grass fed ground beef (85/15)
- 1/4 cup almond meal
- 1 egg
- 1/3 cup shredded zucchini (sometimes I also add in bell peppers or mushrooms too!)
- Preheat the oven to 350F.
- Grate 1/3 cup of zucchini. If you don't have a food grater, you can also dice the zucchini into small pieces.
- In a large bowl, combine 1 lb grass fed ground beef, 1/3 cup shredded zucchini, 1 egg, and 1/4 cup almond meal. Mix well.
- Form into 1 tablespoon sized meatballs (about 1 oz per meatball).
- Place meatballs onto a greased baking sheet (I use coconut oil) and bake for 30 minutes, or until well done. I prefer
This recipe makes around 25 meatballs, with 1 serving (5 meatballs) being: 233 calories, 17 g of fat, 1 g of carb, and 19 g of protein.
Note: Nutritional sciences is not binary - it's very complex and varies among individuals. I'm not a nutritionist, but someone who just likes to read papers and experiment with nutrition.