Healthy Recipe: Meatballs & Peppers

I’m back from Northern California! I finished my (extremely challenging) Olympic-distance triathlon there (more on that soon)! Now begins the long haul to Big Kahuna. And, as promised, I’m going to try to get back to the routine of this blog: healthy recipes on Mondays, progress reports on Wednesdays, and various musings/race reports/etc. on the regular. Welcome back!

This recipe is something I made recently for a weeknight dinner with the husband. It’s fairly quick and easy, but the portion size is a little skimpy. Luckily, you can have two servings with a side of instant mashed potatoes (hypothetically, of course) and the whole dinner will still clock in at under 750 calories, which isn’t too bad.


Photo credit: Becky Luigart-Stayner

From Cooking Light


1 cup thinly sliced green bell pepper
1 cup thinly sliced red bell pepper
1 cup thinly sliced yellow bell pepper
1 1/3 cups water
1 (14.5 oz) can beef broth
1 bay leaf
1 (1-ounce) slice whole-wheat bread
1 pound ground beef
1 tablespoon finely chopped onion
1/2 teaspoon dried oregano
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 large egg white
2 large garlic cloves, crushed
2 teaspoons olive oil
1.5 tablespoons all-purpose flour
1/4 cup water
1/3 cup finely chopped fresh or 1 1/2 teaspoons dried basil
2 teaspoons white wine vinegar


Combine the first 6 ingredients in a large saucepan. Bring to a boil; cover, reduce heat, and simmer 20 minutes.
While the peppers are cooking, place bread in a food processor; pulse 10 times or until coarse crumbs form to measure 1/2 cup. Combine breadcrumbs, beef, and next 6 ingredients (beef though garlic) in a bowl, shaping mixture into 28 (1-inch) meatballs. Heat olive oil in a large nonstick skillet over medium-high heat. Add meatballs; cook for 10 minutes, browning on all sides.
Combine flour and 1/4 cup water in a small bowl; stir with a whisk. Add to bell pepper mixture in saucepan. Add meatballs; cook 3 minutes, stirring constantly. Stir in the basil and vinegar. Remove bay leaf.

Nutritional Information (total yield is four servings of 7 meatballs and 1 cup pepper mixture each): 263 Calories, 9.8 grams Fat, 12.4 grams Carbohydrates, 30.2 grams Protein


2 thoughts on “Healthy Recipe: Meatballs & Peppers

  1. Thanks so much for posting this, Gina! I actually whipped up a slightly tweaked version of this for last night’s dinner (since I didn’t have access to the hubby’s iPad, I had to wing the recipe).

    I had some pre-made meatballs, and I usually just make them with tomato sauce and put it over pasta, but I was tired of doing the same old thing, so this was just what I needed!

    I added jalapeños in place of the green peppers, which gave the meal a fun kick, and made a quick pan gravy with the meatball juices and a quick roux. I added some apple cider vinegar to brighten the sauce and to pull the flavors together. It came out super yummy, but probably well over the Cooking Light version’s calories (:-/).

    Thanks, again, for posting! I love following your blog, and I look forward to seeing you next week! 🙂

    • This is so cool! I’m glad it was helpful to you and I love your modifications!

      I’m also stoked to see you next week – thanks so much for being such a supportive friend. ❤

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