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Ingredients
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¾ cup soft whole-wheat bread crumbs
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¼ cup refrigerated or frozen egg product, thawed, or 1 egg, lightly beaten
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4 cloves garlic, minced, divided
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2 teaspoons chopped fresh rosemary, or 1/2 teaspoon crushed dried rosemary, divided
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¼ teaspoon ground pepper
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1 pound 90% or higher lean ground beef
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1 tablespoon olive oil
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3 medium carrots, peeled and coarsely chopped
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2 medium yellow and/or red bell peppers, seeded and cut into bite-size strips
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1 medium onion, chopped
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2 cups less-sodium beef stock
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2 cups water
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1 (15 ounce) can Great Northern beans, rinsed and drained
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½ cup quick-cooking barley
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4 cups fresh baby spinach leaves
Directions
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Preheat oven to 350 degrees F. Combine bread crumbs, egg, half of the garlic, half of the rosemary, and the ground pepper in a large bowl. Add ground beef; mix well. Shape the meat mixture into 1 1/2-inch meatballs. Place the meatballs in a foil-lined 15x10-inch baking pan. Bake about 15 minutes or until done in centers (160 degrees F). Set aside.
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Heat oil over medium heat in a large pot. Add carrot, bell pepper, onion, and the remaining garlic; cook for 5 minutes, stirring occasionally. Add beef stock, the water, Great Northern beans, barley, and the remaining rosemary. Bring to boiling; reduce heat. Cover and simmer about 15 minutes or until the barley is tender.
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Add the meatballs to the barley mixture; heat through. Stir in spinach just before serving.
Nutrition Facts (per serving)
301 | Calories |
10g | Fat |
31g | Carbs |
25g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 6 | |
Serving Size 1 1/2 cups | |
Calories 301 | |
% Daily Value * | |
Total Carbohydrate 31g | 11% |
Dietary Fiber 7g | 25% |
Total Sugars 4g | |
Protein 25g | 50% |
Total Fat 10g | 13% |
Saturated Fat 3g | 15% |
Cholesterol 49mg | 16% |
Sodium 400mg | 17% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.