This low-sodium recipe was adapted from http://thepioneerwoman.com/cooking/2009/03/bbq-meatballs-comfort-food-to-the-max/
- 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.
Note that sodium percentages depend on which daily reference you use. The estimated 125mg of sodium per serving implies that one serving of this recipe provides:
– 5% of the U.S. FDA daily reference value for sodium for a 2,000-calorie diet that includes 2,400 mg sodium, or
– 8% of the American Heart Association recommendation of 1,500 mg sodium per day, or
– 12% of the Ménière’s diet recommendation of 1,000 mg sodium per day.
(As is the case with all of the recipes on this web site, the nutrition information provided in this recipe is only an estimate based on nutrition information provided on the packaging of each of the ingredients we used in this recipe and/or on a variety of sources on the web. This information should be regarded as an opinion only, with no guarantees that it is accurate. Obviously, the nutritional information will vary depending on the ingredients and quantities that you use.)
