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Muscle meals - Nutrition
Men's Fitness, March, 2004
Meatballs are a great source of muscle-building protein, but the pre-made ones suck. Food Network chef Alton Brown suggests this healthier, better-tasting alternative: Freeze the leftovers. They're perfect for sandwiches or for chucking at stray dogs.
Ingredients 1 (10-oz) package frozen spinach, thawed 2 lbs lean ground beef 1/2 cup finely grated Parmesan cheese 2 eggs 1 tbsp basil 1 tbsp parsley 1 tsp garlic powder 1 tsp red-pepper flakes 1 tsp salt 1 cup dry bread crumbs
To make: Dump the spinach into a strainer and press out the excess liquid. Move the spinach to a large howl, add the other ingredients, and mix it all together. (You can even use your hands!) Use an ice cream scooper to scoop the meat mixture into one-inch balls. Place the meatballs in a large muffin tin, one per cup, or spread the balls out over a large baking tray. Bake at 400 degrees for 15-20 minutes or until juicy and golden brown.
Nutrition Facts Per serving Calories 491 Protein 43 g Carbohydrates 29 g Total Fat 22 g Fiber 3 g
COPYRIGHT 2004 Weider Publications
COPYRIGHT 2004 Gale Group
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