Spiced Meatball, Butternut, and Tomato Stew

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18 February 2017, Comments: Comments Off on Spiced Meatball, Butternut, and Tomato Stew


1 1/2 whole-wheat bread slices (such as Arnold 100% Whole Wheat Bread), cubed
1/3 cup 2% reduced-fat milk
1 pound ground sirloin
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
1/2 teaspoon freshly ground black pepper
1/2 cup finely chopped fresh cilantro, divided
5/8 teaspoon kosher salt, divided
2 tablespoons olive oil
1 cup chopped butternut squash
3/4 cup chopped yellow onion
1 tablespoon finely chopped garlic
1 1/4 cups unsalted beef stock (such as Swanson)
2 cups chopped tomatoes
3/4 cup unsalted tomato sauce
1 1/2 cups cauliflower florets
calories 335
fat 13.1 g
satfat 3.3 g
monofat 7.1 g
polyfat 1.6 g
protein 29 g
carbohydrate 29 g
fiber 7 g
cholesterol 62 mg
iron 5 mg
sodium 556 mg
calcium 120 mg
sugars 10 g
Est. Added Sugars 1 g
How to Make It

Place bread cubes in a bowl; pour milk over bread. Let stand 5 minutes.
Gently combine soaked bread cubes, beef, cumin, coriander, pepper, 1/4 cup cilantro, and 1/8 teaspoon salt in a medium bowl. Gently shape into 12 (1 1/2-inch) meatballs.
Heat a Dutch oven over medium-high. Add oil to pan; swirl to coat. Add meatballs in a single layer; cook, turning to brown on all sides, about 4 minutes. Transfer meatballs to a plate. Add squash, onion, and garlic to pan; cook, stirring occasionally, 3 minutes. Add stock, scraping pan to loosen browned bits. Add remaining 1/2 teaspoon salt; cook until liquid is reduced by half, about 6 minutes. Add tomatoes and tomato sauce; bring to a simmer. Cook, stirring occasionally, until slightly thickened, 6 to 8 minutes. Stir in cauliflower; cover and cook 3 minutes. Return meatballs to pan; cover and cook just until meatballs are cooked through, 6 to 8 minutes. Sprinkle with remaining 1/4 cup cilantro.
Cooking Light DT