Meatballs with Ketchup Barbecue sauce
Serves: 6-8
 
Ingredients
Meatball Ingredients:
  • 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
Barbecue Sauce:
  • 1 cup no-salt ketchup
  • 2 Tbsp sugar
  • 3 Tbsp cider vinegar
  • ⅛ tsp Tabasco sauce
Instructions
  1. Use aluminum foil to cover a cookie sheet that you will use to freeze the uncooked meatballs.
  2. 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.
  3. Roll into 1 ½ inch balls and put on lined cookie sheet. Freeze at least 10 minutes.
  4. Heat a large non-stick skillet to medium high and add oil.
  5. 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.
  6. Preheat the oven to 375 degrees.
  7. 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
  8. Spoon the barbecue sauce mixture over the meatballs.
  9. Cover the casserole dish and bake for 35 minutes, turning the meatballs after the first 15 minutes.
Nutrition Information
Serving size: 6oz. Sodium: 125mg
Recipe by The Low Sodium Spot at https://waltonspot.com/lowsodium/recipes/beef/meatballs-with-ketchup-barbecue-sauce/