The FastDiet Cookbook Recipe: Lo-Lo Meatballs with Cavolo Nero

Mimi Spencer is a journalist and author. A feature writer and columnist for newspapers and magazines, she is the co-author of The FastDiet and the author of 101 Things to Do Before You Diet.

FastDiet-Lo-Lo-MeatballsThe infamous meatball isn’t just an Italian favorite— it’s enjoyed across many different cultures and traditions. Try this new take on a classic from The FastDiet Cookbook.

CALORIE COUNT: 264

Lo-lo, because much of the saturated fat you’d usually find in a typical Italian mamma meatball has been stripped out by swapping in a leaner meat and eliminating all but the merest flash of oil. And the cavolo nero?  Because it just sounds so great, the musketeer of the veggie world. Besides, cavolo nero—also known as Tuscan or black kale—is tasty, nutritious, easy to grow, and, yes, somehow glamorous.

Serves 2

Meatballs
7 ounces/200g lean ground pork or ground
turkey
1/2 medium red onion, chopped
1 clove garlic, minced
1 small carrot, grated
A pinch of dried oregano
1 small egg, beaten
Salt and pepper
Spray oil, for the skillet

Tomato sauce
1/2 medium red onion, chopped
1/2 clove garlic, chopped
One 14-ounce/400g can diced tomatoes
Scant 2 ounces/50g fresh tomatoes, peeled
(see page 34), seeded, and chopped
1 teaspoon tomato paste
A pinch of sugar
2⁄3 cup/200ml water
Red pepper flakes
A dash of worcestershire sauce
1 teaspoon dried oregano

Cavolo nero
7 ounces/200g cavolo nero, steamed
A squeeze of lemon
Flaky sea salt

Combine the ground meat with the onion, garlic, carrot, oregano, egg, and salt and pepper. Mix well and shape into 12 small meatballs. In a skillet, brown gently over medium heat, about 4 minutes. For the sauce, saute the onion till softened. Add the garlic and cook for 3 minutes more. Add the diced and chopped tomatoes, tomato paste, sugar, and water, plus red pepper and Worcestershire to taste. Simmer till reduced and unctuous. Add the meatballs and oregano, cover, and simmer for 20 minutes. Serve with steamed kale, dressed with a light squeeze of lemon and a scatter of flaky salt.

Photo Copyright © 2013 by Romas Foord from THE FASTDIET COOKBOOK, published by Atria Books, a division of Simon & Schuster, Inc.

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