Holiday party food: fight flab, even as you ring in the New Year

SWEET-AND-SOUR MEATBALLS
1 1/2 lbs ground beef chuck (80%-85% lean)
1     large egg
1     tbsp chopped parsley
1     pinch salt
2     pinches black pepper
2     pinches cinnamon
1     large pinch ground cumin
1/3   cup bread crumbs

FOR THE SAUCE

2   tbsp olive oil
1   small onion,
    finely chopped
3   garlic cloves,
    finely chopped
1/2 cup white wine
2   cups chopped,
    canned tomatoes
1/2 cup ketchup
    Dash crushed red
    pepper
    Salt and pepper

TO MAKE: [1] Preheat oven to 400[degrees]. [2] Put all the ingredients
for the meatballs in a medium bowl. Work them together with your hands
until evenly mixed. [3] Make 1-inch meatballs by rolling 1 tbsp of the
mixture between your hands. [4] Put the meatballs on a cookie sheet.
Bake until well browned, about 20 minutes. [5] Meanwhile, make the
sauce: Heat the olive oil in a large pot over medium-high heat. Add
the onions and saute until they begin to soften and turn translucent.
Add the remaining ingredients. Bring the sauce to a boil, then reduce
heat and simmer for 15 minutes. [6] Remove the meatballs from the oven
and transfer to the pot of sauce. Stir the meatballs until thoroughly
coated with the sauce. [7] To serve, spoon meatballs onto plate and top
with grated cheese (Dave recommends a Spanish cheese
called Manchego, although Parmesan works fine). Serve
with fresh, sliced, crusty bread; fresh vegetables; and a
yogurt-herb vegetable dip made with a mixture of 1/2 cup
plain yogurt, 1/4 cup light sour cream, 1 tsp chopped parsley,
1 tsp chopped cilantro, 1/2 tsp celery salt, and 1 tsp
chopped green onion. MAKES 20 MEATBALLS.

dave's tip

When you serve meatballs at a party, make sure you use a big spoon so people get plenty of sauce to dip their bread into.

Red meat is packed with CARNITINE, a compound that helps transport fat into the area your cells use to produce energy (ensuring your body's fuel tank is always at its fullest).

Cumin contains a phytonutrient called FARNESOL, which encourages damaged, potentially cancerous cells to commit suicide before they can amount to trouble.

The RIBOFLAVIN (vitamin B2) in yogurt aids in the body's production of NIACIN, a potent B vitamin involved in the body's metabolism of fat for energy.

CINNAMON may bring out the best natural flavors in foods, but it doesn't play nice with bacteria. Studies show that the spice can decimate E. coli, a type of bacteria sometimes found in raw and undercooked meat and unpasteurized juices.

The LYCOPIENE in tomatoes and ketchup is a potent antioxidant that helps disarm free radicals before they can damage cells, thereby reducing your risk of prostate cancer as well as heart and lung disease.

Nutrition Facts

For meal shown

Amount per Serving

Calories     386
Protein     28 g
Carbs       49 g
Fat         10 g
Fiber        4 g

RECIPE BY FOOD NETWORK CHEF DAVE LIEBERMAN NUTRITIONAL ANALYSIS AND TEXT BY ELIZABETH M. WARD, M.S., R.D.

COPYRIGHT 2005 Weider Publications
COPYRIGHT 2008 Gale, Cengage Learning