Light meatballs in tomato sauce ( soutzoukakia smirneika)

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Light Smyrneika soutzoukakia with ground beef. For a healthier alternative , do not fry but bake  in the oven. For an even lighter version, prepare a chicken meatballs (keftedakia kotopoulou).

 

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σουτζουκάκια σμυρνέικα

Light meatballs in tomato sauce ( soutzoukakia smirneika)


  • Total Time: 55'
  • Yield: 6 μερίδες 1x

Description

Light Smyrneika soutzoukakia with ground beef. For a healthier alternative , do not fry but bake  in the oven. For an even lighter version, prepare a chicken meatballs (keftedakia kotopoulou).


Ingredients

Scale
  • 850 gr. ground beef
  • 2 cloves garlic, mashed
  • 2 tbsp olive oil
  • 1 tbsp. cumin powder
  • 80 gr. wholewheat bread crumbs
  • 1/2 cup sweet red wine
  • salt-freshly ground pepper
  • For the tomato sauce
  • 1.5 kg of grated fresh ripe tomatoes
  • 4 tbsp. olive oil
  • 2 tbsp. tomato paste
  • 1 tbsp. sugar
  • 5 gr. of allspice
  • salt- freshly ground pepper

Instructions

  • For the light Smyrneika soutzoukakia, first soak the wholemeal bread in the wine for 10 ‘. Squeeze it and put it in a big bowl.
  • In the large bowl we add all the ingredients for the soutzoukakia . Knead the mixture well.
  • At the same time, in a saucepan over medium heat, boil the sauce ingredients for 15΄ until the sauce sets.
  • To make the soutzoukakia, wet your hands with the wine and shape about 30 small soutzoukakia. Preheat the oven to 200 C.
  • Arrange in an oiled pan and bake at 200 ° C for 10 ‘until golden brown.
  • Pour the thick sauce over the soutzoukakia and continue baking in the oven for another 25 minutes. Serve with rice.

Notes

Cook’s Tip

For a richer taste, choose minced meat (half pork, half beef) but the nutritional value will be different.

Doctor’s Tip

Cooked tomatoes contain lycopene that protects against prostate cancer.

  • Prep Time: 10'
  • Cook Time: 40'

Nutrition

  • Serving Size: 1 μερίδα
  • Calories: 433
  • Sugar: 7 gr
  • Fat: 22 gr
  • Carbohydrates: 15,8 gr
  • Fiber: 4 gr
  • Protein: 38,6 gr

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Είμαστε η Εύη, food entrepreneur και η Φιλίτσα, ιατρός παθολόγος – διαβητολόγος.
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