In a continuing effort to make Dukan friendly meals I altered my meatball recipe a little.  I’m using grass-fed ground beef but any ground meat would work.  Quick and messy, this one will get a decent dinner on the table in under 45 minutes.

A hot mess of ingredients:

  • 1 lb ground meat
  • 1 whole egg
  • 1/3 cup dried minced onion (or 1/2 a finely minced fresh onion)
  • 1 tsp kosher salt
  • 1/8 – 1/4 black pepper (to taste)
  • 1/8 – 1/4 white pepper (to taste)
  • 0.5 – 1 tsp rubbed sage
  • 0.5 – 1 tsp oregano
  • 1/2 tsp Worcestershire
  • 1 can no-salt-added diced tomato
  • 0.5-1 can water
  • *Splenda optional to taste

Messy bits:

Throw it all in a bowl, mix with hands until well blended.  Roll out into balls and place on a chopping board or cookie sheet.  Heat  a pan with minimal vegetable or olive oil on medium to high heat.  Depending on your ground meat, the more fat in the meat, the less you need to add in the pan.  Cook on all sides until done and browning, about 5 minutes per side.  When all the meatballs are cooked, add the can of tomato, water and Splenda, cover and simmer for 10-15 minutes.

For Dukan protein only days, leave out the tomato.  100% Dukan Diet Worthy!

Enjoy – ALWAYS add or subtract ingredients to your family’s preferences and make it your own!

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