Thursday, May 2, 2013

Oven-baked Meatballs with Sunchokes à la Eleftheria - Very tasty low-carb and high-protein dish

Hey guys,

This dish is an old family recipe transmitted by a greek aunt of my girlfriend and modified by us to a low-carb version! We substitute potatoes (GL around 15) by sunchokes (GL around 5.5). Sunchokes taste quite similar to potatos, have a lower glycemic load and are very rich in dietery fibers, vitamins and mineral nutrients! They are also used in diabetic diets because they contain a high amount of inuline as carbs (compared to "bad" starch in potatoes). Inulin (contrary to starch) doesn't influence the blood sugar level, and, in the following, doesn't influence the insulin level neither. That's a good point for all of us (like you could read in my article about the glycemical load). Their vegetable protein combined with the minced meat and the egg convert this dish to a low-carb protein bomb that doesn't feed your fat storages but your muscles to help them growing! 
Another very important and essential advantage of this dish is that it tastes extremly delicious!

Let's start with this mouth-watering recipe for 3-4 servings (depends on how big you like your meatballs):

Ingredients:


- 35 oz. (approx. 1kg) Sunchokes (a.k.a. Jerusalem artichokes or topinambour)
- 18 oz. (approx. 500g) ground (minced) meat
- 1 medium sized egg
- 1-2 garlic cloves
- 3-4 small pieces of butter
- paprika (as much as you like)
- 1.5 tbsp. dried marjoram

- Olive oil- Salt and pepper

Preparation:
Heat an oven up to 360°F (approx. 180°C). Meanwhile get a baking dish and brush its inside bottom with olive oil. Peel the sunchokes, cut them to thicker slices (like you can see on the pic below) and dispose them in the baking dish. Dredge them with the marjoram (1 tbsp.) and some salt and sprinkle them with olive oil. Chop the garlic to small pieces. Now take a big bowl and put the meat into it. Add the egg, garlic, paprika, some salt, pepper and dried marjoram (0.5 tbsp.) to the meat and mash it up properly. After that mold 3-4 meatballs out of the seasoned meat and place them on the sunchokes in the baking dish. To make the dish more succulent put small pieces of butter onto the meatballs (like on the pic below). Place the baking dish on the oven rack and slide it to the center position of the oven. Bake it for 1.5 to 2 hours (turn the meatballs after 45-60 minutes) until the meat is well done and the sunchokes are tender.


Final yummy result:


Time to eat ;)

Cheers,
Andi

Btw: You can use sunchokes as a substitute for potatos for almost every dish that normally is prepared with potatoes!