Mushroom blended meatballs bring together the savory flavor of beef with the rich, earthy taste of mushrooms for a dish that is both delicious and nutrient dense. Finely chopped mushrooms are mixed with ground beef and seasonings to create Italian-style meatballs that can be served with marinara and spaghetti, or paired with teriyaki sauce for a flavorful appetizer. This simple blend adds vegetables to the mix without sacrificing the familiar taste and texture of a classic meatball.
Adding more plants to your meals boosts fiber intake and supports a varied nutritional profile. Mushrooms are a standout choice because they provide nutrients found in vegetables, meats, beans and grains. They are rich in B vitamins, antioxidants, potassium and copper, and they are the only produce item that can naturally increase vitamin D levels when exposed to sunlight or UV light. They also contain selenium, an antioxidant that helps protect cells from damage, supports heart health and may aid immunity. By blending mushrooms with beef, you can enjoy a flavorful, satisfying dish that also adds important nutrients to your plate.
Ingredients
½ lb. mushrooms, finely chopped
1 lb. ground beef, 95% lean
1 tsp. Italian seasoning
1 small onion, finely diced
1 clove garlic, minced
½ cup whole wheat breadcrumbs
1 large egg, beaten
Pasta and sauce of choice, optional
Directions
1. Preheat oven to 400°F. Line baking sheet parchment paper or foil and spray with cooking spray.
2. In a skillet over medium heat, cook chopped mushrooms until brown and most moisture has been released, about 3-5 minutes. Set aside to cool.
3. In a large bowl combine cooled mushrooms, beef, Italian seasoning, onion, garlic, breadcrumbs and egg; mix all ingredients until incorporated.
4. Shape mixture into 1 ½ inch meatballs; about 20 meatballs. Place 1 inch apart on baking sheet.
5. Bake 20-25 minutes or until meatballs reach an internal temperature of 160°F.
Nutrition Facts
Serving size: 5 meatballs
Calories: 230
| Total Fat | 7g | 9% |
| Saturated Fat | 2.8g | 14% |
| Trans Fat | .01g | |
| Cholesterol | 120mg | 40% |
| Sodium | 85mg | 4% |
| Total Carbohydrate | 14g | 5% |
Dietary Fiber | 3g | 11% |
| Total Sugars | 3g | |
| Includes <1g Added Sugars | 1% | |
| Protein | 28g |
This recipe was created in partnership with CU Anschutz Health and Wellness Center and adapted from www.mushroomcouncil.com
Do you want to learn to cook healthier for yourself and your family? Check out the latest CU AHWC Cooking Series offerings by clicking here.
Interested in weight loss? Learn more about the weight loss programs offered by the CU Medicine Weight Management clinic.
- Weight Loss 4 Life – Workshops and Group Support
- My New Weigh – 20 week program utilizing meal replacements
