Tag Archives: #recipe

Forking Amazing Tomato Rice One Pot Chicken Recipe

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These Forking Amazing One Pot Chicken Recipes come out Forking Amazing. They are all pretty simple. You season and brown the chicken and use the drippings to season everything. Basically everything goes in a large dish or buffet 1/2 pan and gets cooked till the rice is done and the chicken has to be at least 165 degrees F. I do prefer my dark meat chicken cooked past the 165 degrees F and for me it’s best at 180 degrees F up to 200 degrees F…The chicken will be very moist and flavorful. I need to note that the chicken skin will never come out crispy this way so you need to know that. I also can’t give you the exact timing for this recipe because ovens do differ and different pans hold in a different amount of heat. In general on a middle rack these dishes take 90-120 (usually closer to the 120 ) minutes at 350 degrees F. You must cook till the rice is done and the chicken is at least 165 degrees F so you also need to cook with a thermometer.

Ingredients for about 6 servings

4 lbs chicken quarters (3 or 4 large chicken quarters)

kosher salt to taste – (for seasoning the chicken)

ground black pepper to taste – (for seasoning the chicken)

granulated garlic to taste – (for seasoning the chicken)

1 onion – chopped

14 oz. can San Marzano whole tomatoes – rough chop tomatoes

2 teaspoons dried oregano

1 Tablespoon dried basil

6 garlic cloves chopped well

1 carrot – peeled – sliced thick

1 rib celery – chopped

1 Tablespoon vegetable soup base (less sodium than salt and more flavor)

1 teaspoon ground black pepper

3 bay leaves

6 jarred hot/sweet cherry tomatoes – chopped (Sprouts sells them…or just use the sweet that all supermarkets sell)

1 cup rice

1 cup crushed tomatoes

Directions

Season the chicken on both sides with the salt, ground black pepper and granulated garlic on both sides. Brown the chicken on both sides in either a pan or under the broiler for about ten minutes on each side. The drippings go in pot on the stove on medium high heat with the onions, basil, oregano, garlic, carrot, celery, soup base, black pepper, bay leaves, cherry peppers. Cook on medium high till onions are translucent. Add the San Marzano tomatoes and crushed tomatoes. Bring to boil and then shut off and add the rice. Give everything a good stir and put a large baking dish or a buffet 1/2 pan. Add the chicken and cover well with foil. This goes in a pre-heated 350 degree f oven till the rice is done and the chicken is at least 165 degrees F.( 165 degrees the meat sticks to bone ……..when you cook it more it melts out the unpleasant stuff and is still tender) You will need to fluff up the rice and you should remove the bay leaves when you serve.

Forking Amazing Tomato Rice One Pot Chicken

Everyone will love this.

The Forking Truth

Battered Epazote Leaves and Onion Petals Recipe

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This recipe is loosely based on a Food and Wine Recipe called Epazote Pakoras with Turmeric Raita. To make the story as short as possible I flavored almost everything different, made a completely different batter and flavored a different based sauce different but with the same main flavors….So it’s fair to say that I was inspired by Food and Wine Magazine. I never would have thought about battering epazote leaves if I didn’t read the recipe. This particular day I found myself with more fresh epazote than I needed and remembered the Food and Wine Recipe and that’s how we got here. The turmeric ginger mayo dipping sauce I winged and didn’t measure but you can wing it too. You might not have a pinch of black cardamon hanging around but your sauce will taste close.

Ingredients for about 6 servings

1 bunch fresh epazote (preferably a bunch with large leaves) – washed – dried off – leaves removed from stems (you are only using the leaves)

1/2 medium sweet onion (cut the half in half and separate the petals)

1/2 teaspoon cumin seeds

1/2 teaspoon coriander seeds

1/2 teaspoon fenugreek seeds

1/2 teaspoon black peppercorns

1/2 teaspoon chili powder

1/2 teaspoon sea salt

1/4 cup chick pea flour

1/4 cup flour

1/4 cup corn starch

1 teaspoon baking powder

1 egg

1/2 cup water

oil to fry like canola oil

3 Tablespoons mayonnaise (guesstimated) (sauce)

1/2 teaspoon turmeric (guesstimated) (sauce)

1/2 teaspoon granulated ginger (sauce)

small pinch mustard seeds (sauce)

small pinch cumin (sauce)

small pinch ground coriander (sauce)

small pinch cloves (sauce)

small pinch ground black cardamon (sauce)

small pinch ground fennel (sauce)

tiny pinch cinnamon (sauce)

garam masala to taste (to finish the epazote and onions)

Optional a fruity medium pepper to finish like Aleppo

Directions

(this recipe I winged and didn’t measure but this is similar to what I did) Mix up a dipping sauce. In a small mixing bowl add the mayonnaise, turmeric, ginger, and small or tiny pinches of cumin, coriander, mustard seeds, cloves, black cardamon, fennel and cinnamon. Set to the side.

Get a frypan on medium high heat with canola oil. In your spice grinder add the cumin seeds, coriander seeds, fenugreek seeds, black peppercorns and grind. Add the spices to a small mixing bowl and add chili powder, salt, chick pea flour, flour, corn starch, baking powder, egg and water and mix well.

By now your oil should be hot.

Dip a leaf into the batter and pull it out. carefully place in hot oil. Do about 4 or 5 more. They cook pretty fast. When you get a brown side turn it over. Place them on pan that’s covered with pepper towels to absorb oil. Repeat with the leaves and onion petals till you are done. Sprinkle everything lightly with garam masala. Add a small amount of Aleppo pepper if desired (it’s a mild fruity heat)

Battered Epazote Leaves and Onion Petals

Nothing is too aggressive here. I think everyone would enjoy!

The Forking Truth

Lima Beans with Tomatoes and Tomato Bomba Vinaigrette Recipe

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I had about two pounds of tomatoes and a bag of Bob’s Red Mill Premium Lima Beans hanging around so I made this.

Ingredients for around 10 servings

28oz dry lima beans (or one 28oz bag of Bob’s Red Mill Lima Beans) – soaked in water last night for today

1/2 oz fresh oregano sprigs

2 Tablespoon dried thyme

4 bay leaves

1 onion – cut in half

1 banana pepper – cut in half (not the sweet…the regular that is actually hot)

2 carrots – cut in half

14 oz Italian crushed tomatoes (or tomatoes that you removed skin and roasted at least 4 hours)

1 garlic clove – ground to paste or microplane

3 Tablespoons red wine vinegar

2 lb assorted heirloom tomatoes – cut in bite size pieces

2 Tablespoons bomba calabrese (I like the Coliccio brand even though it’s very inconsistent….sometimes it’s mild, sometimes it’s a bomb of fiery heat…but it usually is full of flavors)

fresh torn basil to taste (about 10-20 leaves depending on size)

sea salt to taste (up to a Tablespoon added near end)

Directions

Drain and rinse the lima beans and add them to a large pot with water to cover the beans about two 1/2 inches on medium high heat. Add the oregano, thyme, bay leaves, onion, banana pepper and carrots. When the beans start to boil turn down the heat to a slow simmer and cook till the beans are tender…….(about an hour).

While the beans are cooking make the tomato vinaigrette. In a medium bowl add the crushed Italian Tomatoes, heirloom tomatoes, garlic, vinegar and bomba and mix well and put to the side or in the refrigerator.

When the beans are done you drain them. (***you might want to save the flavorful bean water for a soup…later in the week you can turn this into a bean soup) Toss out the bay leaves, oregano stems, onions and carrots. When the beans are cool carefully mix together the beans with the tomato mixture. Taste and add salt to your liking. Serve with fresh torn basil.

Lima Beans with Tomatoes and Tomato Bomba Vinaigrette

Enjoy!

The Forking Truth

Indian Inspired Beets Recipe – based on Beet Poriyal by Dassana Amit

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I recently went to an Indian Restaurant near me called Vaigai and I enjoyed a South Indian Beet Dish called Beet Poriyal. I never had beet poriyal before and didn’t know how to make it so I looked up a few recipes for it. I thought Dassana Amit’s recipe of www.VegRecipesofIndia.com sounded the most delicious of the recipes I found so I sort of followed along…but made just two changes. One I wanted another vegetable in it besides beets so I thought onion would be ok since the dish is savory. I didn’t have urad dal……so I looked it up and it was described as an Indian Lentil that is used for it’s earthy flavor so I substituted pink lentils but tripled the amount because I didn’t think the pink lentils would be as flavorful. Anyway it came out delicious…….This dish uses two hard to come by ingredients. One was called asafoetida. They sell it in tiny green boxes at Whole Foods and I bet you can find it at the Asiana Market. The other ingredient I happened to have was curry leaves…..I buy them and keep them in my freezer. I think if you leave out the asafetida out your dish it will NOT have the right flavor.

Ingredients for around 4 servings

2 Tablespoons coconut oil

1 lb beets – peeled – cubed

1/2 large sweet onion – cubed

1 hot pepper – (today I used a chili guero and it was just right) – chopped

12 curry leaves fine chopped (this herb is controversial and some people use it like bay leaves and remove when done….. I fine chopped because I felt the dish needed the flavor and the Indian Cook on Food Network chops and puts curry leaves in dishes so it’s ok!)

1 teaspoon black mustard seeds

1 Tablespoon lentils (or the real recipe calls for 1 teaspoon urad dal)

good pinch asafetida

salt to taste

1/3 cup water

4 Tablespoons grated coconut

Directions

Get a pot on medium heat with the coconut oil and the black mustard seeds. Heat till you hear the seeds popping and then add lentils, pepper and onion. Cook till onion is soft. Add curry leaves, asafetida, beets and water. Cover with foil and cook till beets are tender. Top with coconut. (add salt to taste)

Enjoy!

A special Thanks! to Dassana Amit of www.VegRecipesofIndia.com for sharing a delicious recipe!

The Forking Truth

Low Fat Low Sugar Carrot Ginger Topped Acorn Squash Recipe

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Acorn Squash is the most challenging vegetable to make taste good without adding lots of fat and sugar. Today the acorn squash was brushed with sriracha, soy, just one teaspoon sesame oil, rice wine vinegar, garlic and a pinch of allspice. Nothing too fatty or sweet there but they all are very flavorful and taste good together. Then a bunch of carrots were cooked up and 1/2 got blended into a puree with water, fresh squeezed orange juice and ginger that was roasted with the carrots. Then they were topped with more of the sauce, scallions and cilantro. THAT’S IT! This recipe makes 6 large servings or 12 side dishes. My photo isn’t the best because it doesn’t show the sauce but there is sauce on the top that taste good.

Ingredients for around 12 servings

3 small acorn squash – cut in quarters with seeds and membranes removed

8 Tablespoons sriracha – preferably Shark Brand (This brand is very smooth with almost a sweet tomato taste….yours will taste different with a different brand)

2 Tablespoon soy sauce

2 Tablespoon rice wine vinegar

2 garlic clove – ground to paste or microplane

pinch ground all spice

3 lb carrots – peeled – sliced into about 1/4 inch thick coins – (carrots must be fresh and sweet tasting for this recipe to taste good…..you can’t use old carrots here….I WARN YOU also please don’t use those chemical soaked baby carrots)

2 inches fresh ginger – grated

1/2 cup water (to cook carrots with)

I orange – just the fresh squeezed juice

up to 1 1/2 cups water – ( do 1/2 cup and add 1/4 cup till smooth and a nice consistency)

neutral non stick spray

1/4 cup scallions – sliced thin

2 Tablespoons fresh cilantro – hand torn

Directions

Set oven to 375 degrees F.

Spray a baking sheet(s) with non stick spray.

Place the acorn squash quarters on the baking sheet(s)

In a small mixing bowl combine the sriracha, soy sauce, sesame oil, vinegar, garlic and all spice. Mix well.

Brush the squash with thalf he mixture well. you cam well mixture in squash cavities.

Carrots and ginger (but ginger in one spot to infuse slightly but more so to cook it) go in a pan or two small pans. Add a half cup of water and cover.

Put the brushed squash on the middle shelf and the covered carrots on the lower shelves in the oven.

In my oven both were done in 45 minutes…..yours may or may not differ.

When squash and carrots are cooked threw pull them out of the oven.

Half the carrots get blended up with the ginger, some water and fresh squeezed orange juice. Start with the orange juice and a 1/2 cup of water……..add 1/4 cups more of water till nice and smooth. Hopefully your puree will taste sweet like mine. If you don’t think it’s sweet enough you can add a tablespoon of either honey or maple syrup.

Top each quarter squash with some carrot puree, some carrots, the other half of the sauce, some scallions with a little fresh cilantro.

Low Fat Low Sugar Carrot Ginger Topped Acorn Squash

Delicious, a bit spicy and full of gingery sort of Asian flavors.

The Forking Truth

Forking EZ Crispy Oven Fried Turkey Wings Recipe

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Anyone can make crispy oven fried turkey wings….If you follow the directions exactly you will have unbelievably delicious flavorful turkey wings that you will make over and over again. First of all I start by using a brined medium sized turkey. The whole wings gets removed. Soak the wings at room temperature canola oil (1/2 cup for 4 wings or about a 1/4 cup for two wings) for about a 1/2 hour. Set oven to 425 degrees F. The wings get the oil shaken off. and are LIGHTY …..LIGHTLY sprinkled with salt, pepper, granulated garlic and paprika. Put the wings on a baking sheet. In the preheated 425 degree F oven for 30 minutes on one side and another 30 minutes on the other side. They stay HOT for an hour so you need to let them rest about an hour till you want to eat them.

You will thank me later…….

Forking EZ Oven Fried Turkey Wings

Enjoy!

The Forking Truth

Forking Amazing One Pot Fennel Orange Chicken Rice Recipe

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You can make delicious tender flavorful chicken with a flavorful side very easily. Just season and brown up your chicken, Use the drippings to season the vegetables, add liquid rice and it all goes in one big pot or actually a big baking dish in the oven and comes out amazing. It’s important to know that the chicken skin won’t come out crisp enough to eat (unless you care to fry it afterwards). It’s also important to cook with a thermometer so you know when the chicken is safe to eat. The chicken must reach 165 degree F to be safe to eat. I prefer my dark chicken to be cooked to between 180 f – 200 f so the chicken comes off the bone and still is all soft and tender. Since ovens differ and pans also differ I can’t tell you the exact timing you need. You need to cook till rice has cooked and when the chicken is at least 165 degrees F (or more). For me usually these dishes get done in 90-120 minutes if on the middle rack. So check at 90 minutes at that point every 15 minutes more will put about 10 degrees higher on the chicken. Rice needs a fluff with the fork at the end.

Ingredients for around 6 portions

4 lbs chicken quarters (3 or 4 large chicken quarters)

kosher salt to taste (to season chicken on both sides)

ground black pepper to taste (to season chicken on both sides)

granulated garlic to taste (to season chicken on both sides)

1 sweet onion – chopped

1 fennel – core removed – sliced thin – save some fronds

3 oranges – remove skin and white with a knife – remove and seeds – chop around pea sized

2 celery ribs – chopped

1 carrot – peeled – thick slices

13 garlic cloves – chopped

1 Tablespoon vegetable soup base (less sodium than salt and more flavor)

1 teaspoon black pepper

1 bunch parsley – just the leaves – depending on size maybe chopped slightly

1 cup rice (I used short green bamboo rice…I thought it worked pretty well here but almost any rice will work)

1 1/2 cup water

Directions

Set oven to 350 degrees F.

Season the chicken on both sides with the salt, pepper and granulated garlic. Brown the chicken on both sides either in a medium high fry pan with a little oil or under a broiler for ten minutes a side. Set the chicken to the side and the drippings go in a pot with the onion, celery, carrot, garlic, fennel, soup base and black pepper. Cook on medium high till onions are soft. Add the water and bring to boil and after boil shut off heat and add the rice, orange, and parsley. All this goes in a really big pan or 1/2 buffet pan. Add the chicken and this gets covered tightly. Put this on a middle rack and check in 90 minutes. You are to cook till rice is done and chicken is at least 165 f degrees. I like chicken better when the dark meat is 180-200 F. When done remove the chicken and fluff up the rice with the fennel fronds and parsley.

Serve!

Forking Amazing Fennel Orange Chicken with Rice

Everyone will love this.

The Forking Truth

Tomato Tart Recipe – Mostly Based on Cook’s Country Recipe

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I just got my Cook’s Country Magazine and they had a recipe for a rustic tomato tart. I made many changes to the recipe for many different reasons listed here…..But I wanted to give Cook’s Country the credit that they deserve because my tart would not have came out as delicious if I didn’t use some of their ideas. I wanted to make the tart but I didn’t want to make their crust recipe because it had a lot of butter in it and the style was rustic with a thick crust that I don’t like. It also requires a food processor that I don’t have so I just used my empanada crust that is easy to make and comes out well. I thought the tomato filling sounded great and only minor changes were made! I never heard of brushing the crust with dijon mustard….I thought what a great idea!!!!!! Those Cook’s Country people come out with some wonderful ideas. I also changed the cheese only because I wanted to use what I had in the house…The tart came out tasting great….I don’t really taste the mustard much but I guess it adds something interesting. I guess this is perfect to serve as an appetizer. I got lots of raves on this one…It came out FORKING DELICIOUS! (I used an eleven inch pie pan to make the tart)

Ingredients for about 7 servings

1 3/4 cup flour – plus slightly extra for rolling

1/2 cup extra virgin olive oil

1 teaspoon apple cider vinegar

1 teaspoon course sea salt

1/3 cup water

1 1/2 lb tomatoes – (it is necessary to use a heirloom ripe tomato for a good taste) – sliced on the thin side or cut in half if using tiny sweet tomatoes

1 teaspoon salt (to salt the tomatoes to lose their extra liquid)

1 shallot – sliced thin

5 sprigs fresh thyme (remove leaves from stems)

2 garlic cloves – microplane or ground to paste

2 teaspoons dijon mustard

4 oz Swiss cheese – shredded

1 oz Parmesan – shredded

fresh ground black pepper to taste

drizzle of extra virgin olive oil

neutral non stick spray

3 fresh basil leaves torn

Directions set oven to 350 degrees F.

Spray an 11 inch pie pan with non stick spray and set it to the side.

Make the dough first. In a large bowl combine flour, olive oil (1/2 C.), vinegar, 1 t. sea salt and 1/3 cup water and mix well and knead into a ball. Wrap with plastic wrap and set to the side.

Now get out a colander with a bowl to catch water. Put the sliced tomatoes in the colander and mix them with salt. They need to sit out around 30 minutes to drain.

In another bowl add the sliced shallots, thyme and garlic and mix well and set to the side.

Get the shredded Swiss and Parmesan cheese mixed together and set to the side.

By the time you did all this the dough is ready to be rolled out. Sprinkle a rolling mat lightly with flour and add your dough ball and top your dough ball with some flour. Roll out the dough into a circle shape that is around a 14 inch circle. Roll the dough around the rolling pin so you can roll the dough into and on the pie pan.

Break off the extra dough hanging off the pan with your hands or a knife.

Lightly spread the dijon all inside the crust.

Add the cheese

Shake the tomatoes to get the last of the draining liquid out of them and add the tomatoes to the bowl with the shallots and mix together well and add them on top of the cheese.

This goes in a preheated 350 degree F oven for about 40 minutes or until done.

Tomato Tart

EVERYONE will Forking enjoy this tart!

The Forking Truth

Baked Jack Fruity Vegetarian Crab Cakes Recipe

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Fresh jack fruit is kind of difficult and you need to study the fruit before you buy it. I didn’t know until this week that it is a good idea to pick your jack fruit by the outer texture. I heard that the jack fruits with the biggest lumps (similar looking to durian) are the oldest and for most recipes you really want less ripe jack fruit that has a smoother outer texture (similar to a lumpy orange). Got lucky this time and picked a younger one but it still needs to be cooked. After you boil the jack fruit for about 45 minutes…. you will come across there are three edible parts of the jack fruit. Bulbs (are medium sweet and fruity) the pulled meat (not much of a flavor) and the seeds (taste sweet and chestnut-like when younger and more like a bean crossed with a chestnut when older). For this recipe you need to shop at the Asian Market. I shop at Asiana Market and I picked out a 2 1/2 lb piece of jackfruit and you also need to buy seafood mushrooms….(to help with that secret seafood flavor) You also need a small amount of roasted seaweed. Between the seafood mushrooms, seaweed and Old Bay Seasoning I think I got these faux Crab Cakes to be a little seafood like. I do note that fresh jackfruit is still difficult and is usually not sold young enough to use all the meat. That is why most restaurants only use canned jackfruit.

Ingredients for around 6 servings

2 1/2 lb piece of jack fruit (one with smaller lumpy skin…..don’t use one that has skin that looks like durian fruit)

5 oz seafood mushrooms (Asian Markets and I have seen them Whole Foods ) – chopped

.18 oz package roasted seaweed (a package chopped)

1/2 cup scallions – sliced thin

2 eggs – lightly beaten

1 cup whole wheat panko (bread crumbs)

1 teaspoon Old Bay Seasoning

15 crackers (I used Ritz…because that’s what I had) – crushed

1 cup whole wheat panko (for coating…..some will be wasted)

1 teaspoon Old Bay Seasoning to season the panko (this is for the coating)

Neutral non stick spray

Old Bay Seasoning to finish cakes on both sides

Directions

Set oven to 350 degrees F and spray a baking sheet or two with non stick spray and set baking sheets to the side.

If you are very sensitive or have an allergy to latex you might need to wear gloves. Cut you piece of jack fruit in half and put it in a pot, cover the fruit with water and boil for about 45 minutes or until soft.

When the fruit is cool enough to handle break it down into bulbs, meat and seeds.

It’s not hard anyone can do this. When you feel something hard DON’T USE IT. In the middle is a hard part you have to work around. Each bulb has a seed inside. If you want to eat the seeds you have to do it now. To eat the seeds you have to cut them in half and peel the hard shell off….When they cool they turn hard and aren’t so good. Or just throw the seeds out.

This is what I got out of my jack fruit.

Chop up the bulbs and pulled meat and get rid of the seeds. Add to a large bowl.

Now chop up the seafood mushrooms and add them to your bowl.

Add scallions, eggs, 1 cup panko, seasoning and crushed crackers. Let it rest for about 15 minutes.

in a small bowl combine 1 cup of panko with 1 teaspoon of Old Bay Seasoning.

Now make patties from the mixture that’s been resting. I made 5 patties… I grabbed a handful of the mixture and each patty weighed exactly 5.7 oz.

Press each patty into the seasoned crumbs and turn the patty over and press again getting crumbs on the sides too. Place patty on sprayed baking sheet and repeat till done.

The faux crab cakes go in the preheated 350 degree oven for 30 minutes on one side and get flipped over and stay in about 20 more minutes. When they come out of the over season the cakes on both sides with Old Bay Seasoning to taste.

Baked Jack Fruity Vegetarian Crab Cakes

Serve with lemon wedge, cocktail sauce and tarter sauce.

The sauces I whipped up and didn’t measure.

Cocktail Sauce – ketchup, prepared horseradish, Worcestershire sauce, chili pesto, sriracha, ground black pepper.

Tarter Sauce – home made dill pickle chopped, light mayo, fresh lemon juice, fresh dill, Aleppo pepper and ground black pepper

Enjoy!

The Forking Truth

Low Fat Low Sodium Beef Meatballs Recipe

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You can reduce the fat and sodium drastically in meatballs by simply not adding cheese. You also can reduce the fat by using lean beef……These meatballs don’t have cheese in them and were made with lean beef. All the fat was cut off the lean side of a brisket and then it was ground. You can purchase lean ground beef since nobody likes grounding beef. Salt was reduced again by substituting vegetable base that is less salt but salty with flavor. You can splurge and add some Italian hard cheese at serving time. The rest is just figuring out how to flavor them and to get them to a good texture. I was going to add fresh parsley but forgot to add it…..The meatballs still came out delicious and good so I left the fresh parsley out of the recipe. I recommend using a small scoop for the meatballs. This time I got 18 servings that was a total of 85 meatballs that happen to freeze and reheat very well. Use with your favorite pasta sauce or use winter tomato sauce recipe from The Forking Truth.

Ingredients for about 18 servings

3 lbs ground beef – lean is recommended

1 medium sized sweet onion (around 8oz) fine chopped

8 cherry peppers – minced (I used Sprouts Brand – Spicy/Sweet jarred)

1 Tablespoon extra virgin olive oil

6 garlic cloves – ground to paste or microplane

1 Tablespoon ground black pepper

4 Tablespoons vegetable base (instead of salt)

6 eggs – lightly beaten

8oz whole wheat panko (Japanese Bread Crumbs) (Walmart, Asiana Market and Whole Foods sells Whole Wheat Panko)

Three Tablespoons dried basil

1 Tablespoon dried thyme

2 teaspoons dried oregano

1/4 teaspoon ground white pepper

Before you add water do a small tester meatball in the oven for about 6 minutes and see how you like it. Add up to 3 Tablespoons water for a moister meatball but don’t add so much water it’s mushy. If you think it’s a little dry then add up to three tablespoons of water. Adjust seasoning to your liking but it’s probably about right with seasoning.

neutral non stick spray

Directions

Set oven to 350 degrees F and spray baking sheets with non stick spray.

In a medium sized fry pan on medium high heat add the oil. When hot add the onions, cherry pepper, black pepper and vegetable base. Cook till onions are clear. Shut off heat but leave on burner and add the garlic, basil, thyme and white pepper. Stir and leave to the side too cool.

I a very large mixing bowl or maybe two bowls add the beef, eggs and panko and mix well. The fry pan mixture is probably cool by now so add that in and mix well.

Make a small tester meatball so you can test seasoning and texture. Usually when you use lean beef you need to add a little water so it comes out moist (but not mushy) Test before adding water and see what you think. A half size ball will take about 6 minutes in the oven.

Once you are happy with meatball mixture use a small scoop and roll slightly and place you meatballs on the sprayed baking sheets with a little room around the meatballs. I used 6 small sheet pans that filled up my oven. In my oven the meatballs were done in 15 minutes.

Low Fat Low Sodium Beef Meatballs

Serve with tomato sauce and offer hard Italian Cheese. Enjoy!

The Forking Truth