Sautéed with carrots, potatoes and meatballs (a "light" recipe)

Sautéed with carrots, potatoes and meatballs
(a "light" recipe)

here's one of the many light recipes that I prepare; meals consisting in a sigle dish, to be served as lunch or dinner.

This is very simple to prepare and, if you want, it can be quickly transformed into a vegetarian dish: just replace the meat with chickpeases.

Like other preparations of this kind, the limited amount of flavor, given by fat dressings, is replaced by the tast of other spicy seasonings; as in this case by using cumin Ras el Hanout.

The amounts shown are for one person and can assure you that being able to eat all the contents of the pan requires a certain commitment: it might be well and, too but it fills up!

And now, starting as always from the ingredients, let's start cooking!

Ingredients, per person:

carrots	g.	200
potatoes	g.	200
onions	g.	100
vegetable soup	Tz.	1.5
orange zest		Ad Lib.
lemon juice	ct.	2
caraway (cumin)		q.s.
parsley (bunch)		½
extra virgin olive oil	ct.	3
garlic	clove	1
salt and pepper		q.s.
ras el hanout	pinch (made with three fingers)	1
strong paprika	pinch (made with three fingers)	1
lean beef	g.	100

Preparation:

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Make sure you have all the ingredients on hand and start by preparing the meatballs with the beef. You can buy it chopped or, given the minimum quantity, mince it at home with a multi-blade or even with a knife: the meatballs remain more compact and tasty.

Season the meat with a teaspoon of extra virgin olive oil and half of the spices and parsley; forming his hands into balls (about six) and keep aside.

Clean and slice the vegetables into roughly equal parts (for example, using a mandolin slicer or food processor).

Heat a non-stick frying pan saltandole the vegetables briefly. Then add the vegetable broth (if there is not ready is fine to granular - low-fat) and bring to a boil and add the spices and flavors were (also finely chopped orange zest and juice lemon) if necessary by taking a bit 'of parsley to decorate the dish. Cover with the lid and lower the heat. Bake for about 15'-20 'to soften the vegetables according to your taste (not too much: after adding the meatballs will remain on the fire another ten minutes).

After this time, taste and season with salt and pepper if necessary. Move the vegetables to the edges and up the heat, sear in the cooking liquid the meatballs on all sides.
Mix them with the vegetables, cover and continue cooking over medium heat for another ten minutes.

Bring to the table seasoned with two teaspoons of oil EVO and the remaining parsley.

ADVICES AND NOTES:

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Recipe, text only: to print or download.
Depending on your taste, replace the paprika with chili or chili
In this preparation, given the minimum quantities of vegetables and meat to prepare, I cut everything without using my food processor: less stuff to wash ... but wanting to prepare faster there are no impediments to use it!
To save time, you can prepare the meatballs during cooking vegetables
Those who prefer to enhance the dish with lemon scent, can add the juice only after cooking
kcal 487 - lipids 20.30 g - proteins 22.00 g
Related articles: All the "light" recipes, Baked meatballs, Meatballs, peppers and spaetzle: an almost "light" proposal ...