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I love Greek and Mediterranean food. There are quite a few recipes inspired by Greek cuisine on my blog! Melitzanosalata (Greek Eggplant Salad), Lamb Souvlaki (Greek Lamb Skewers) and many more.
The truth is, I wouldn't be able to try some of the best Greek recipes if it wasn't for my fiancé who comes from Greece. This recipe is inspired by Soutzoukakia - meatballs cooked in rich tomato sauce.
Chia seeds are used for thickening the sauce. You don't have to use them if you don't mid the sauce runny, or you can use 1/2 tsp xanthan gum instead. Keep in mind that xanthan gum is not considered paleo-friendly. You can use any other oil suitable from high-heat cooking.
Hands-on Overall
Serving size 5 meatballs + sauce + 1 zucchini
Nutritional values (per serving, 5 meatballs + sauce + 1 zucchini)
Net carbs8.8 grams
Protein28.6 grams
Fat40.2 grams
Calories530 kcal
Calories from carbs 7%, protein 22%, fat 71%
Total carbs14.2 gramsFiber5.4 gramsSugars7.1 gramsSaturated fat19.6 gramsSodium746 mg(32% RDA)Magnesium105 mg(26% RDA)Potassium1,111 mg(56% EMR)
Ingredients (makes 4 servings)
Meatballs:
- 500 g ground lamb or beef (1.1 lb)
- 1 large egg
- 1/4 cup coconut flour (30 g/ 1.1 oz)
- 2 cloves garlic, minced
- 1/2 chopped small white onion (35 g/ 1.3 oz)
- 1 tsp ground cumin
- small bunch of fresh parsley
- 1 tbsp fresh oregano or 1 tsp dried oregano
- 1 tbsp ghee, lard or virgin coconut oil
- 1/4 tsp sea salt, or to taste
Sauce:
- 1/2 chopped small white onion (35 g/ 1.3 oz)
- 2 tomatoes, chopped (240 g/ 8.7 oz)
- 1 cup vegetable stock or bone broth (240 ml/ 8 fl oz)
- 2 tbsp unsweetened tomato purée (30 g/ 1.1 oz)
- 1/4 cup pitted kalamata olives or other olives (50 g/ 1.8 oz)
- 1 tbsp ground chia seeds (8 g/ 0.3 oz)
- 1 tbsp ghee, lard or virgin coconut oil
- 1/4 tsp sea salt, or to taste
- Optional: 1 package feta cheese (100 g/ 3.5 oz)
- 4 small zucchini, sliced using a julienne peeler or vegetable spiralizer (600 g/ 1.3 lb)
Instructions
- Preheat the oven to 200 °C/ 400 °F (fan assisted), or 220 °C/ 425 °F (conventional). Wash and chop the herbs and mash the garlic. Finely chop the onion and place half of it in a separate bowl.
- Place the meat, egg, cumin, mashed garlic, chopped herbs, half of the onion, salt and coconut flour into a bowl and mix well using your hands.
- Create about 20 small meatballs (about 31 g/ 1.1 oz each) and place them in a cast iron skillet or on a baking sheet greased with half of the ghee or coconut oil. Place in the oven and cook for 20-25 minutes.
- Meanwhile, prepare the tomato sauce. Roughly chop the tomatoes and drain the olives.
- Grease a pan with the rest of the ghee or coconut oil, add the remaining onion and cook until slightly browned.
- Add the chopped tomatoes, tomato purée, vegetable stock (or bone broth) and season with salt. Cook for about 5 minutes.
- Add the ground chia seeds for thickening the sauce and mix in well.
- Add the kalamata olives and stir in well. Take off the heat.
- When the meatballs are done, remove from the oven.
- Add the tomato sauce and cook for 5 more minutes.
- When done, serve with zucchini noodles aka "zoodles" briefly fooked for 2-5 minutes (I use this spiralizer to make them). I also recommend you check Mellissa's website The Clothes Make The Girl. She has revealed the secret to make "zoodles" al dente and not loaded with water - ingenious!
- You can try this meal with crumbled feta on top. Enjoy!
Ingredient nutritional breakdown (per serving, 5 meatballs + sauce + 1 zucchini)
| Net carbs | Protein | Fat | Calories |
|---|
| Lamb, minced (ground), 85% lean, 15% fat, raw |
| 0 g | 21.4 g | 25.9 g | 319 kcal |
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.1 g | 1.6 g | 1.2 g | 18 kcal |
| Coconut flour, organic |
| 0.8 g | 1.3 g | 1.1 g | 28 kcal |
| Garlic, fresh |
| 0.5 g | 0.1 g | 0 g | 2 kcal |
| Onion, white, fresh |
| 1.3 g | 0.2 g | 0 g | 7 kcal |
| Cumin, spices |
| 0.2 g | 0.1 g | 0.1 g | 2 kcal |
| Ghee |
| 0 g | 0 g | 7.5 g | 68 kcal |
| Parsley, fresh (spices) |
| 0.1 g | 0.1 g | 0 g | 1 kcal |
| Oregano, fresh |
| 0.3 g | 0 g | 0 g | 2 kcal |
| Tomatoes, fresh |
| 1.7 g | 0.5 g | 0.1 g | 11 kcal |
| Keto bone broth |
| 0.2 g | 0.9 g | 1.5 g | 18 kcal |
| Tomato purée (paste, unsweetened) |
| 0.5 g | 0.1 g | 0 g | 3 kcal |
| Kalamata olives |
| 0 g | 0.1 g | 1.6 g | 16 kcal |
| Salt, pink Himalayan rock salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Chia seed meal (ground chia seeds) |
| 0.1 g | 0.4 g | 0.6 g | 10 kcal |
| Zucchini (summer squash, courgette) |
| 3.2 g | 1.8 g | 0.5 g | 26 kcal |
| Total per serving, 5 meatballs + sauce + 1 zucchini |
| 8.8 g | 28.6 g | 40.2 g | 530 kcal |
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