Dietitians Dish – October 25, 2021

Simple Swaps to Stretch your $$$

Shifting to a plant-based menu benefits your wallet and your health. Flexitarian meals which still include some meat in moderation can be a more affordable meal solution. When your budget allows, stock up on meats during sales. Even a higher fat cut of meat, you can trim off visible fat before cooking or drain off any oils that are released during cooking. The protein content and essential nutrients in meats offset concerns about fat content.

Blending plant-based ingredients with meat can make it a more nutritious and flavorful option. Add chopped mushrooms to ground meat stretches your budget. Stock up on 80% lean ground beef but mix with chopped mushrooms to reduce the amount of fat and calories.
Make blended meatballs that you can enjoy in a few different meals during the week.

Day 1 –
Enjoy with pasta and sauce.
Day 2 –
Add to a soup.
Day 3 –
Slice for pizza toppings.

Blended Meatballs

1 lb. mushrooms, finely chopped
2 lbs. ground beef
2 tsps. Italian seasoning
1 medium onion, finely diced
2 cloves garlic, minced
1 cup breadcrumbs
2 eggs

Directions:

Preheat oven to 400°F. Line baking tray with foil and spray with cooking spray.
Place the mushrooms in a food processor fitted with a metal blade. Pulse until finely chopped.
In a skillet over medium heat cook chopped mushrooms until brown and most moisture has been released, about 3-5 minutes. Set aside to let cool.
In a large bowl combine cooled mushrooms, beef, seasoning, onion, garlic breadcrumbs and egg; mix all ingredients until incorporated. Shape mixture into 1½ inch meatballs. Place 1 inch apart on pan.
Bake 20-25 minutes or until meatballs reach 160°F, are cooked through and center is no longer pink. Yields approximately 40 meatballs.

Slow Cooker Italian Meatball Soup

2 (14.5 oz.) cans diced tomatoes with green pepper, celery and onion
1 (32 oz.) carton unsalted chicken stock
1 1/2 cups water
20 meatballs, cooked
1/2 tsp. salt
1/2 tsp. pepper
1 (10 oz.) bag frozen chopped spinach
2 cups ditalini pasta, dry
Grated parmesan (optional garnish)

Directions:

In 6-quart slow cooker, add diced tomatoes with their juice. Stir in chicken stock and water. Add cooked meatballs, salt and pepper; cover and cook on high 1-1/2 hours or on low 3 hours.
Stir frozen chopped spinach into the slow cooker. Add the dry pasta; cook on high 45 minutes or on low 1 hour more (until pasta is tender). Serve soup garnished with grated Parmesan cheese, if desired. Makes about 12 cups.