About the Recipe
Not over working the mixture will help to ensure the meatballs come out tender. Fennel seeds are a great addition to your pantry as they add a great Italian zing to any sausage or minced meat/savoury dish.
Ingredients
1/2 lb extra lean ground beef OR chicken/turkey breast ground
1 large egg, lightly beaten
1 small onion, minced
1 garlic clove, crushed
1/2 tsp fennel seeds, crushed (I use a meat tenderizer or soup can works too)
1/2 tsp salt
1/8 tsp black pepper
1 14 oz tomato or marinara with garlic and onion
3 tbsp white flour
1 tsp olive oil
1/2 cup thinly sliced basil
Preparation
In a medium bowl, stir together the ground meat of choice, egg, onion, garlic, fennel seeds, salt and pepper until mixed well. With damp hands, shape into 12 meatballs.
In a bowl, combine the tomato sauce and diced tomatoes, set aside.
Spread flour onto a sheet of wax paper, roll meatballs in flour until coated on all sides, shake off the excess.
In a large dutch oven, warm oil over medium heat. Cook the meatballs, until browned on all sides, about 5 minutes. Spoon tomato sauce over the meatballs and cover to cook on low simmering for about 45 mintues until sauce thickens; then stir in basil.
Divide the sauce and meatballs into bowls with spaghetti squash or zucchini noodles or your favourite whole wheat pasta.