| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats, Eggs, Dairy | Cyberealm, Kooknet, Low-cal, Main dish, Meats | 6 | Servings | |
INGREDIENTS
| Beaten egg | ||
| 1 | c | Bran flakes cereal |
| 1/3 | c | Skim milk |
| 1/4 | t | Ground ginger |
| 1/2 | lb | Lean ground beef |
| 1/2 | lb | Ground fully cooked ham |
| 15 1/4 | oz | Can pineapple chunks |
| 1 | c | Thinly sliced carrots |
| 1/2 | c | Chicken broth |
| 1/4 | c | Red wine vinegar |
| 2 | T | Cornstarch |
| 2 | T | Honey |
| 1 | T | Soy sauce |
| 1 | c | Fresh, or frozen pea pods |
INSTRUCTIONS
In a large bowl combine egg, bran flakes, milk, and ginger. Let stand 5 minutes. Add meat and mix well. Shape into 24 meatballs. Arrange meatballs in a 12x7.5x2" baking dish. Bake, uncovered, in a 350 deg oven for 30 minutes. Spoon off fat. Meanwhile, for sauce, drain pineapple, reserving juice. Set broth aside. In a large saucepan cook carrots in chicken broth, covered, for 5 minutes or just till tender. Do not drain. Combine vinegar, cornstarch, honey, and soy sauce. Stir into carrot mixture. Stir in reserved pineapple juice. Cook and stir till thickened and bubbly. Stir in pea pods and cook 2 minutes more. Stir in pineapple; heat through. Gently stir in meatballs to coat with sauce. MICROWAVE DIRECTIONS: Place meatballs in a microwave safe 12x7x2" baking dish. Micro-cook, loosely covered with waxed paper, on 100% power (high) for 5-7 minutes, rearranging once. Drain. Prepare sauce as directed above. Per serving: 249 calories, 19 g protein, 30 g carbohydrates, 7 g fat, 95 mg cholesterol, 792 mg sodium, 483 mg potassium From Gemini's MASSIVE MealMaster collection at www.synapse.com/~gemini
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Nutrition (calculated from recipe ingredients)
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Calories: 257
Calories From Fat: 98
Total Fat: 10.7g
Cholesterol: 86.8mg
Sodium: 679.5mg
Potassium: 482.3mg
Carbohydrates: 24g
Fiber: 1.6g
Sugar: 18.8g
Protein: 16g