My favorite way to add some flavor to a low sodium diet is to toss in lots and lots of spices. These spiced meatballs paired with a tangy yogurt sauce do exactly that.
I have to say, I am not big on the flavors that go into these spiced meatballs. I am always leery of Mediterranean, Moroccan, or Eastern foods. And sorry to all of you curry-lovers out there, but if I had to pick a least favorite food, curry would top the list. It’s just not my jam. But alas, with Joe on a low sodium diet I have had to test lots of new flavors that are way out of my comfort zone, including these spiced meatballs. And you know what? I love these. From the cumin and coriander to the mint and turmeric, I love them.
That being said, welcome to one of my favorite Sunday dinners. Yes, these meatballs take a bit of extra time to get pulled together, but they are oh so worth it. Added bonus? They are really good leftover so making them on Sunday means we can go into our work week with a lunch or two ready to go. I have also made these on a weekday, but when I do I usually get the meat mixed up the day before to make it a little easier to get on the table after a long day at work.
I am sitting here wondering if I have any tips for you when you make these… I’m gonna go with yes and I will make a list here. 🙂
If you have time to let meat mixture rest (30 min to overnight), do it. This helps the flavors really saturate the meat.
Keep your hands damp to keep the meat from sticking while you are forming the meatballs.
Don’t overcrowd the pan, it’ll keep them from browning nicely because the liquid can’t cook off as quickly.
Don’t wash the pan after you’ve cooked the spiced meatballs. All those sticky bits on the pan = flavor.
When you serve them, add the red pepper flakes and turmeric sparingly at first. They pack a ton of flavor and you can always add more but you can’t take it away if you accidentally go a little heavy.
Print
Spiced Meatballs with Yogurt Sauce
Print Recipe
★★★★★5 from 2 reviews
SODIUM COUNT: 207 mg sodium per bagel; 1240 mg sodium in the entire recipe
2 large eggs ((notice that you will need an additional egg for the yogurt sauce))
1 Tbsp oil
Yogurt Sauce:
1 cup unsalted chicken broth**
1 Tbsp corn starch
6 Tbsp milk
¼ cup lemon juice
1 cup nonfat Greek yogurt
1 large egg
Toppings:
3 ounces Goat cheese
Pinch Turmeric
Fresh chopped mint
Red pepper flakes
Instructions
Meatballs:
In a large bowl, mix together the lean ground beef, panko breadcrumbs, black pepper, onion, cumin, coriander, cinnamon, cayenne, and eggs. Using your hands, work all the ingredients together until well incorporated. Refrigerate the mix for 30 min or overnight (this step is recommended, but if you don’t have time to mix it up in advance, you can skip it).
Form mixture into meatballs, each about the size of a ping pong ball. This should make about 30 1-ounce meatballs. Set the meatballs aside on a platter or baking sheet. Keeping your hands wet while forming the meatballs will keep the meat from excessively sticking to your hands.
Preheat oven to 200°F. Heat a tablespoon of oil over medium heat in a large skillet. Cook the meatballs in the skillet for about 5-7 minutes per side until well-browned and cooked through (about 20 min total). Avoid overcrowding the pan, working in batches if necessary. As the meatballs are finished, move them to baking sheet and place in the preheated oven to keep warm. Do not scrape or wash the pan; you’re going to want that flavor in the yogurt sauce.
Yogurt Sauce:
When you are finished cooking the meatballs, pour (or dab) off excess oil. Add the chicken broth to the pan and bring to a slow simmer.
While the chicken broth begins to simmer, whisk the corn starch and milk together in a small bowl. Gently stir in the lemon juice and Greek yogurt. Whisk in the egg.
Once the chicken broth begins to simmer, turn heat to low and pour the yogurt mixture slowly into the skillet, whisking constantly. Continue whisking until the yogurt is heated through and slightly thickened (about 15 min). Do not boil.
To Serve:
Serve meatballs topped with the yogurt sauce, chopped mint, turmeric, red pepper flakes, and goat cheese. Goes great with orzo and fresh sliced vegetables.
Notes
NUTRITIONAL INFORMATION – Yield: 6 servings (5 meatballs with sauce and ½ ounce goat cheese) Sodium: 206.6 mg, Calories: 334.7, Total Fat: 14.1 g, Saturated Fat: 6.0 g, Cholesterol: 175.9 mg, Carbohydrates: 13.2 g, Fiber: 0.3 g, Sugar: 2.6 g, Protein: 36.9 g.
* For the nutritional information, I used 95/5 extra lean ground beef. ** For the nutritional information, I used Swanson unsalted chicken broth (40 mg sodium per cup).
Just ground meat and seasonings will yield only mediocre results. Egg and breadcrumbs are common mix-ins to add moisture and tenderness. Another binder option that people swear by is a panade, which is fresh or dry breadcrumbs that have been soaked in milk.
Add a lightly beaten egg, but not too much. Egg acts as a binder for the ingredients, but you only need a small amount. One small egg will do for one pound of minced meat. Alternatively, if you're following an egg-free diet, you could soak fresh bread in milk, squeezing out any excess milk, to use as a binder.
When it comes to adding liquid to meatball mixtures, milk is often used for its versatility, depth of flavor, and richness. Without the use of milk, you may be faced with a plate of dry meatballs. Milk adds a certain level of moisture that helps produce perfectly tender meatballs.
Making great meatballs is all about memorizing a basic ratio that you can adjust to suit your taste. Start with a pound of ground meat — any kind will work, even fish if you want to take it in that direction. Add ½ cup bread crumbs for lightness, a teaspoon of salt, and an egg to bind it together. That's all you need.
*The leading animal meatballs (Homestyle and Italian) contain 590mg and 630mg sodium, respectively, while Impossible Meatballs (Homestyle and Italian) contain 440mg and 460mg sodium, respectively, per 85g serving.
American meatballs are the biggest in size, with Italian and Swedish meatballs following on the depth chart. Italian meatballs call for seasonings like grated parmesan and oregano, while Swedish ones use seasonings like nutmeg and allspice. While it doesn't sound like a huge distinction, you'll notice it in the taste!
As the collagen in the meat dissolves over time, it transforms into gelatin, which not only adds a silky texture to the sauce but also contributes to the overall richness and depth of flavor. The longer the simmer, the more tender and succulent the meatballs become.
Baking soda acts as a meat tenderizer by changing the physical composition of meat fibers. It raises the pH levels on the surface and makes it tougher (pun intended) for the proteins in the meat to bond.
Because meat shrinks when cooked, mince proteins are likely to separate and crumble unless bound together. Whether it's breadcrumbs or egg (or both), or simply salt, binding the mince is a crucial step in maintaining the softness of your meatballs while preventing them from falling apart.
Homestyle meatballs are commonly served in red sauce and often enjoyed with pasta [2]. Italian-style meatballs are versatile and can be served with spaghetti, as appetizers, or in sandwiches. They are often simmered in tomato sauce for enhanced flavor [1].
Oats are the perfect substitutes for breadcrumbs in meatballs or meatloaf. While they aren't ideal for a crispy coating, they add the right amount of texture to bind meat, eggs and flavorings together into a delicious Italian-inspired feast.
Greek yogurt: Using plain whole-milk Greek yogurt in the meatballs instead of milk provides more moisture and prevents the meat from overcooking. Shallots: Along with minced garlic and dried oregano bring the classic Italian flavor to these meatballs.
Baking will result in meatballs with a crunchy exterior, though the caramelisation achieved from frying will be superior. Baked meatballs take the least amount of effort, as you'll only need to turn them once or twice throughout the cook and you can make a larger batch at once.
As a rule of thumb, about 1 teaspoon salt per pound of meat is a good place to start. If you're also adding grated Pecorino or Parmesan cheese as in my Italian Baked Meatballs in Marinara Sauce recipe, cut down on the salt a little. Similarly, don't forget the black pepper!
A typical meatloaf recipe made at home could easily contain between 400-600 mg of sodium in one 4 oz serving due to sodium filled ketchup and salty seasoning powders.
There can be health benefits to eating homemade meatballs as opposed to store bought frozen meatballs. Homemade meatballs can be made with leaner meats, and the cook can control the amount of added salt and other seasonings.
Introduction: My name is Gregorio Kreiger, I am a tender, brainy, enthusiastic, combative, agreeable, gentle, gentle person who loves writing and wants to share my knowledge and understanding with you.
We notice you're using an ad blocker
Without advertising income, we can't keep making this site awesome for you.
