This meatball recipe is a complete meat with high-quality protein, natural carbs, and healthy fat.

Servings: 5 Prep Time: 10-15 minutes Serving Size: 2 meatballs Cook Time: 2 - 2 1/4 hours


1 28-ounce can of tomato sauce
2 cups water
1 tablespoon Worcestershire sauce
3 teaspoons hot sauce
3/4 cup brown rice
1/4 cup finely chopped onion
1 teaspoon garlic powder
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
1 1/2 pounds extra lean (7% fat) ground beef

Nutrition Profile

Calories: 190

Fat: 6g Protein: 16g Carbs: 22g Fiber: 4g Sugar: 1g

Cholesterol: 44mg Sodium: 87mg


Diced mushrooms work well in this recipe too, or quinoa instead of rice.


1. Preheat oven to 350°F.

2. Whisk tomato sauce, water, Worcestershire sauce and hot sauce in an

3. Combine rice, onion, garlic powder, salt and pepper in a large bowl.

4. Add beef and mix to combine. Using 1 tablespoon each, make about 40 small meatballs. Add to the sauce, making sure all the meatballs are mostly submerged.

5. Cover and bake, gently stirring once or twice, until the rice is tender, 2 to 2 1/4 hours.