Jewish · Authentic-ish Jewish
Meatballs in Tomato Sauce
307 kcal a serving, against 415 for the traditional version. That is 108 kcal off, or 26%, with 31.2g of protein. Serves 6. 1 hour 30 minutes.
What the traditional version is
Meatballs made from beef mince, bound with soaked white bread, eggs and onion, then browned and simmered in a sauce of tinned tomatoes, onions, garlic and a good spoonful of sugar.
What changed, and what each change costs
Beef mince (15% fat) replaced with turkey thigh mince
Turkey thigh is much leaner but still has enough fat to keep things from tasting like diet food. It brings the protein up and loses the wobble you get in a classic beef ball.
What it costs you. You'll miss the deep, savoury fat and the way beef mince clings together. The meatballs dry out faster if you overcook them and the flavour is lighter. If you have to fool a grandparent, don't.
White bread and milk swapped for blitzed cooked puy lentils
Bread and milk make for tenderness and soak up fat, but swapping in cooked lentils holds moisture with more fibre and less stodge. It's not the same, but the balls don't fall apart.
What it costs you. You lose that pillowy, almost spongy bite. The texture gets firmer and you know you're eating a healthier ball. Still, it's better than chewing dry turkey.
Eggs cut from 2 to 1
One egg is the minimum to keep meatballs stuck together, and cutting one saves a little fat and cholesterol for not much loss.
What it costs you. The balls are slightly less glossy and rich, but if you're watching you won't notice unless you're the sort to count eggs in a mouthful.
Frying off replaced by baking
Frying in olive oil gives a golden crust and plenty of extra flavour, but I bake them to cut out the oil and the faff of standing over the pan.
What it costs you. You lose the fried crust. That's it. They don't brown as much so the sauce clings a little less, and you'll feel tidier and less smug, which is only fair.
Sauce: ditch the extra sugar, bump up the onions and garlic
Instead of sweetening with spoonfuls of sugar, extra onions and garlic give more rounded depth. If tomatoes are sharp, you could add a bare pinch of sugar, but don't go chasing nostalgia for syrupy sauce.
What it costs you. The sauce isn't as sweet. It's more savoury and spicy, and if you grew up on the sweet version, you'll notice. I don't mind. If you miss the sweetness, no one's stopping you from sneaking in half a teaspoon.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 415 | 307 |
| Protein | 27.5g | 31.2g |
| Fat | 23.3g | 10.2g |
| Saturated fat | 8g | 2.7g |
| Carbohydrate | 22.9g | 24.1g |
| Protein per 100 kcal | 6.6g | 10.2g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Jewish prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. gluten, eggs, celery.
The method is in the book
This is the second-best way to eat a meatball in tomato sauce. The turkey and lentils get the job done, but you won't fool anyone into thinking it's the classic with beef and bread. You lose that pillowy softness and the rich, sweet lick of proper Jewish tomato gravy. On the other hand, you can eat twice as many with less self-loathing and make a fair case for a pudding afterwards. If you want the full fantasy, add back the sugar and call your mother.
The quantities and the method for this dish are in Authentic-ish Jewish, along with 52 more. It is not out yet. The swap kit is free in the meantime.