Meatballs with Ketchup Barbecue sauce
- ¼ cup skim milk
- 1 egg, lightly beaten
- ⅓ cup oatmeal
- ½ tsp garlic powder
- ¼ tsp ground black pepper
- ½ cup finely chopped onion, divided
- 3 ½ Tbsp low-sodium Worcestershire sauce, divided
- 1 ½ lb ground beef (can use ½ ground chicken or turkey if desired)
- All-purpose flour (for coating meatballs before browning)
- 1 Tbsp olive or canola oil
- 1 cup no-salt ketchup
- 2 Tbsp sugar
- 3 Tbsp cider vinegar
- ⅛ tsp Tabasco sauce
- Use aluminum foil to cover a cookie sheet that you will use to freeze the uncooked meatballs.
- Mix milk and egg together in a large bowl. Then add oatmeal, garlic powder, black pepper, ¼ cup of the onion, and the 1½ Tbsp of the Worcestershire sauce. Mix well. Add ground beef, with your hands until evenly distributed.
- Roll into 1 ½ inch balls and put on lined cookie sheet. Freeze at least 10 minutes.
- Heat a large non-stick skillet to medium high and add oil.
- Remove meatballs from freezer, roll them in flour, and brown them on 2 sides. (You just want to brown them; don’t cook them completely) Place the browned meatballs in a casserole dish large enough so all the meatballs fit on 1 layer.
- Preheat the oven to 375 degrees.
- In a small bowl, mix the ingredients for Ketchup Barbecue Sauce:ketchup, sugar, cider vinegar, remaining ¼ cup finely chopped onion,Tabasco sauce, and remaining 2 Tbsp low-sodium Worcestershire sauce
- Spoon the barbecue sauce mixture over the meatballs.
- Cover the casserole dish and bake for 35 minutes, turning the meatballs after the first 15 minutes.
Serving size: 6oz. Sodium: 125mg
Recipe by The Low Sodium Spot at https://waltonspot.com/lowsodium/recipes/beef/meatballs-with-ketchup-barbecue-sauce/
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