LIGHTENED ITALIAN MEATBALLS

Serves: 6

8 oz (226 g) white mushrooms, sliced (about 2 cups/500 mL) 1 small yellow onion, finely chopped, about 3/4 cup (180 mL)

1 tsp (5 mL) olive oil

4 cloves of garlic, minced

2 tsp (10 mL) dried Italian herb blend

1 egg white, lightly beaten

1 lb (454 g) 93 per cent lean ground beef

2 tbsp (30 mL) grated Parmesan 2 tbsp (30 mL) chopped fresh parsley

2 tbsp (30 mL) chopped fresh basil

1/3 cup (80 mL) oats, pulsed or blended into a coarse powder 1/2 tsp (2.5 mL) kosher salt 1/4 tsp (1 mL) black pepper 4 cups (1 L) jarred marinara sauce, with no sugar added

1. Place the sliced mushrooms in a food processor and pulse until mushrooms are the texture of coarse couscous. Do not over-process or it will become pasty. Heat a large sauté pan over medium heat and add the olive oil, onion, and mushrooms to the pan. Cook, stirring often, until onion and mushrooms are softened, and most of the liquid has evaporated, about 12 minutes.

2. Add the garlic, Italian herb blend, salt and pepper, give it a quick stir, and then remove from heat and allow to cool a few minutes. In a large bowl, mix together the egg white and the cooled mushroom mixture. Add the ground beef and mix together. Add Parmesan cheese, parsley, basil and ground oats and mix together, just until blended.

3. Use a small ice cream scoop to portion out uniform meatballs, and roll them gently together in your hands. You will have about 26 meatballs 1.5 inch (4 cm) in diameter.

4. Pour the marinara sauce into a heavy sauce pan or small Dutch over. Gently place the meatballs in the sauce. Cover and bring to a simmer over medium heat. Reduce heat to low, and let simmer gently for 20 minutes, removing the cover about halfway through the cook time. Serve.

Note: This recipe yields tender, juicy meatballs, but for caramelized, crustier meatballs, bake on a foil-lined baking sheet for 20-25 minutes at 375 F (190 C) and then toss in sauce.