Aunt Flo’s Diabetic Sweet and Sour Meatballs

👩‍🍳 Aunt Flo’s Diabetic Sweet and Sour Meatballs 🍝

History:
Aunt Flo’s Diabetic Sweet and Sour Meatballs are a delicious and diabetic-friendly twist on a classic dish. They were created to cater to individuals with diabetes who still crave the sweet and tangy flavors of traditional sweet and sour meatballs while maintaining a balanced diet. This recipe brings together a combination of healthy ingredients to create a guilt-free and scrumptious meal.

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Components:
To make Aunt Flo’s Diabetic Sweet and Sour Meatballs, you’ll need the following components:

🥩 1 pound of lean ground meat (such as turkey or chicken)
🍚 1/2 cup of cooked brown rice
🥕 1/2 cup of finely grated carrots
🧅 1/4 cup of finely chopped onions
🧄 2 cloves of garlic, minced
🌾 1/4 cup of whole wheat breadcrumbs
🥚 1 egg
🧂 Salt and pepper to taste
🍍 1 can of unsweetened pineapple chunks (reserve the juice)
🍅 1/2 cup of no-sugar-added ketchup
🍯 1/4 cup of sugar-free honey or sugar substitute
🍎 1/4 cup of apple cider vinegar
🍽️ Cooking spray or olive oil for pan-frying

Preparation Steps:
Here are the steps to prepare Aunt Flo’s Diabetic Sweet and Sour Meatballs:

1. In a large mixing bowl, combine the ground meat, cooked brown rice, grated carrots, chopped onions, minced garlic, whole wheat breadcrumbs, egg, salt, and pepper. Mix well until all the ingredients are evenly combined.

2. Shape the mixture into meatballs of your desired size. You can make them bite-sized or larger, depending on your preference.

3. Heat a skillet over medium heat and lightly coat it with cooking spray or olive oil. Pan-fry the meatballs until they are browned on all sides and cooked through. This should take about 8-10 minutes.

4. While the meatballs are cooking, prepare the sweet and sour sauce. In a separate saucepan, combine the reserved pineapple juice, no-sugar-added ketchup, sugar-free honey or sugar substitute, and apple cider vinegar. Stir well and bring the mixture to a simmer. Let it cook for a few minutes until the sauce thickens slightly.

5. Add the pineapple chunks to the sweet and sour sauce and continue to simmer for a couple of minutes until the pineapple is heated through.

6. Once the meatballs are done, transfer them to the sweet and sour sauce. Coat the meatballs with the sauce and let them simmer together for a few more minutes.

7. Serve Aunt Flo’s Diabetic Sweet and Sour Meatballs over cooked brown rice or a bed of fresh spinach for a low-carb option.

Time Needed:
The total time needed to prepare Aunt Flo’s Diabetic Sweet and Sour Meatballs is approximately 30-40 minutes, depending on the size of the meatballs and the cooking time of the sauce. It’s a relatively quick and easy recipe that yields a delightful, diabetes-friendly dish bursting with sweet and sour flavors. Enjoy your meal! 😋🍽️

Certainly! Here are the nutrition facts and some health information for Aunt Flo’s Diabetic Sweet and Sour Meatballs:

Nutrition Facts (Approximate values per serving, without rice or spinach):

• Calories: 180-220 kcal (depending on meat type and meatball size)
• Protein: 15-20 grams
• Carbohydrates: 10-15 grams
• Dietary Fiber: 1-2 grams
• Sugars: 5-7 grams
• Fat: 8-10 grams
• Saturated Fat: 2-3 grams
• Cholesterol: 45-60 mg (depending on meat type)
• Sodium: 300-400 mg (depending on added salt)
• Potassium: 250-300 mg
• Vitamin A: 20-25% of the Daily Value (DV)
• Vitamin C: 10-15% of the DV
• Calcium: 2-4% of the DV
• Iron: 6-8% of the DV

Health Information:

1. Diabetic-Friendly: This recipe is designed to be diabetic-friendly by using lean meats, whole grains, and sugar substitutes. It can help regulate blood sugar levels and reduce the impact on glycemic control.

2. Lean Protein: The lean ground meat provides a good source of high-quality protein, which is essential for muscle health and overall body function.

3. Whole Grains: The inclusion of brown rice and whole wheat breadcrumbs adds fiber to the dish, which can help with blood sugar control and provide a feeling of fullness.

4. Low Sugar: The recipe uses no-sugar-added ketchup and sugar-free honey, reducing the overall sugar content and making it suitable for those watching their sugar intake.

5. Fruits and Vegetables: The addition of carrots and pineapple chunks provides essential vitamins and minerals, such as vitamin A and vitamin C, while contributing natural sweetness to the dish.

6. Low Sodium Option: You can further reduce the sodium content by using low-sodium soy sauce and low-sodium ketchup or by omitting added salt.

7. Moderate Fat: The dish contains moderate amounts of healthy fats, and you can control the type of cooking oil you use for pan-frying.

8. Portion Control: Pay attention to portion sizes to manage calorie and carbohydrate intake. Smaller meatballs can help with portion control for those with diabetes.

Remember that individual dietary needs and preferences may vary, so it’s important to consult with a healthcare professional or registered dietitian for personalized guidance, especially if you have specific dietary requirements or health concerns. Enjoy your meal with these considerations in mind! 😊🍽️