Scratch Meatballs & Pasta Sauce

Serves 4-6 | Prep time: 20 minutes | Cook Time: 30 minutes

Recipe by Mariah Reil, MS, RD, LN


Ingredients:

For the meatballs:

1 lb Reil Ranch grass-fed beef

¼ cup onion, finely diced

1/3 cup whole wheat bread crumbs

1/3 cup shredded carrots

¼ cup shredded Parmesan cheese

1 egg, beaten

1 tsp dried parsley

½ tsp garlic powder

1 tsp Italian seasoning

¼ tsp black pepper

For the sauce:

3 8oz cans tomato sauce (unseasoned)

1 tsp Italian seasoning

½ tsp black pepper

¼ tsp oregano

¼ tsp garlic powder

¼ tsp onion powder

Optional: ½ cup half and half


Directions:

  1. In a large bowl, combine the all meatball ingredients until well-mixed. (use a wooden spoon or a clean hand for best results!)
  2. Using a spoon, your hands, or a cookie scoop, form meatballs into round balls and place on a greased cookie sheet. 
  3. Bake at 375 for 20-25 minutes, or until meatballs are cooked through, browned but not burned.
  4. Make the sauce: In a large skillet or saucepan, combine the canned sauce and seasonings. Bring to a simmer and cook on low for 10-15 minutes. Add optional cream or half and half for a more rich sauce. Cook for another 2-3 minutes.
  5. Serve with whole wheat or lentil pasta for an extra boost of fiber and protein! Enjoy!

Grass-fed beef can be a great way to include more iron in the diet. Iron is an important nutrient that functions in getting oxygen to the body’s tissues. Women, children, and pregnant women are especially susceptible to iron-deficiency, which can lead to anemia. Beef is an excellent source of heme iron, which is a type of iron the body can absorb most efficiently, as opposed to foods fortified with iron. Include iron-rich grass-fed beef into your diet for an easy way to consume more of the important nutrient! 

November 20, 2020 — Reil Ranch