Monday, August 6, 2012

Low Fat Savory Pork and Tofu Meatballs with Garlic Mashed Potatoes and Creamy Brown Gravy


Ingredients:

Meatballs:

1/2 lb extra lean ground beef
3/4 lb lean ground pork
12 oz extra firm tofu, drained and crumbled
1 cup Italian seasoned breadcrumbs
1 large onion, finely chopped
4 cloves garlic, finely chopped
2 green onions, finely sliced
1/8 cup milk
1 egg
1 1/2 tsp salt
1/2 tsp paprika
1/2 tsp black pepper

1/8 cup maple syrup
1/2 tsp nutmeg (optional)
2 tbsp olive oil

Garnish:


Parsley, finely chopped

Directions:

Finely chop up the onion and garlic and add to a large mixing bowl.

Drain the tofu well, press between two paper towels to remove excess moisture and crumble. Add to bowl.

Add remaining ingredients to bowl. Mix thoroughly until all ingredients are well incorporated. 

Using a large frying pan, add olive oil and heat on medium high.  Form meat mixture into 2 inch balls and place in pan.  Cook until brown and turn.  When other side of meatball is browned, cover and cook for approximately 10-15 minutes or until thoroughly cooked. Remove meatballs from pan and keep warm.  Reserve pan drippings for gravy. Make mashed potatoes and gravy (see recipe below).  Plate by placing a thick layer on potatoes on plate and cover with meatballs.  Top with brown gravy and chopped parsley and serve.


Creamy Garlic Mashed Potatoes:

Ingredients:

5-6 large white potatoes
4 large cloves garlic
1 cup (or more) 1% or fat free milk
1 pkg. light cream cheese
1/2 tsp salt
1/2 tsp pepper
1/8 tsp paprika
1 tsp chives, finely chopped

Directions:

Cook potatoes until fork-tender. Remove skins.

Process garlic cloves through a garlic press; add to potatoes.

Mix potatoes in a medium bowl using a hand mixer. After potatoes are broken down, add cream cheese, milk, salt, pepper, and paprika. Continue blending until smooth.  Mix in chopped chives. Cover and keep warm.


Creamy Brown Gravy: 

Ingredients:

Drippings from meatballs, reserved from meatballs
2 tbsp. flour
1 cup canned beef broth
1/2 1% or fat free milk
1-2 green onions, finely chopped
1/4 - 1/2 tsp soy sauce
1 tsp. Worcestershire sauce
1/2 tsp paprika
Salt & pepper 


Directions:

Thicken drippings remaining in skillet with flour. Slowly add beef broth, Worcestershire sauce, and 1/4 teaspoon soy sauce. Cook over low heat, stirring with a whisk until thickened and smooth.  Add green onions, paprika and one teaspoon salt and pepper. Taste gravy and adjust seasonings if necessary.