Juicy Beef Meatballs in Lemon Tomato Sauce
These tender meatballs are simple to make, packed with flavor, and perfect for meal prep.
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Start by grating 1 medium onion, then squeeze out the excess liquid. Mix the grated onion into 1 lb (450 g) of 93% lean ground beef. Reserve the onion juice—you'll use it later in the sauce.
Season the meat with salt, curry powder, and oregano, then knead everything well until fully combined. Cover and refrigerate for about 30 minutes to allow the flavors to develop.
Next, lightly coat each meatball with bread flour or another high-protein flour. Although it's a small step, it makes a noticeable difference by:
Creating a better golden crust
Enhancing the Maillard reaction for deeper flavor
Helping the meatballs stay juicy
Reducing the amount of oil absorbed during browning
Preserving texture and flavor, making them ideal for meal prep
Heat a cast-iron skillet over medium heat with a small amount of avocado oil, then brown the meatballs on all sides. They don't need to cook through at this stage. Remove them from the pan and set aside.
Using the same skillet, sauté ½ finely chopped jalapeño until fragrant. Add tomato sauce, the reserved onion juice, a splash of water, and the juice of one fresh lemon. Bring the sauce to a gentle simmer, then return the meatballs to the pan. Cover and cook over low heat until the meatballs are fully cooked and beautifully tender.
Ingredients
For the Meatballs
1 lb (450 g) 93% lean ground beef
1 medium onion, grated (juice reserved)
Salt, to taste
Curry powder, to taste
Dried oregano, to taste
Bread flour or another high-protein flour, for lightly coating
For the Sauce
1 tablespoon avocado oil
½ jalapeño, finely chopped
Tomato sauce
Reserved onion juice
A splash of water
Juice of 1 fresh lemon
Nutrition Notes
🍅 Cooked tomatoes are an excellent source of lycopene, a powerful antioxidant. Interestingly, lycopene is more bioavailable in cooked tomatoes than in raw tomatoes, particularly when cooked with a source of healthy fat, such as avocado oil.
🌾 Pair these meatballs with your favorite carbohydrate. If you're choosing bread, whole-grain bread is a great option because its higher fiber content can help support steadier blood glucose levels.
Who May Benefit from This Meal?
People with diabetes or insulin resistance: Pair these meatballs with my Broccoli Slaw & Sumac Salad for an extra boost of fiber to help support healthier post-meal blood sugar responses.
Those managing high cholesterol: Using 93% lean ground beef and avocado oil helps reduce saturated fat while keeping the dish flavorful and satisfying.
Meal preppers: This recipe stores and reheats beautifully, making it an excellent option for meal prep.
Most healthy adults: This balanced, protein-rich meal can easily fit into a variety of eating patterns.
Dietary Notes
Tomato allergy: This recipe is not suitable for individuals with a tomato allergy.
Celiac disease or gluten sensitivity: Simply replace the bread flour with your favorite gluten-free flour blend for a gluten-free version.
