by dietitian and nutritionist Alison Bencke

Pre-cooked rice cooked by absorption methods, (when all cooking water is absorbed into the rice) produces more resistant starch than rice cooked in a lot of water. This is good food for the gut.

Serves 4, or approximately 24-28 meat balls.

• 8 oz lean minced beef
• 8 oz lean minced lamb
• 1 cup cooked rice – cooked by absorption method and allowed to cool
• 1 tablespoons milk
• 1 beaten egg
• 1 teaspoon Italian herbs or tolerated Asian herbs
• ½ tablespoon favorite mild mustard
• Freshly ground black pepper to taste

Mix all ingredients in a bowl. Wet hands and make golf ball size meat balls. Refrigerate until ready. Fry gently in lightly greased pan, avoid cooking for more than a 2-3 minutes on any surface and turn balls over at least three times. Meatballs should be tender but cooked through. Place meatballs on toothpicks or thread along 4 skewers to serve.

This recipe is great to tempt reluctant meat eaters and suitable for lunch boxes.

Make the dipping sauce if tomatoes are tolerated:

15 oz crushed canned tomatoes with fresh chopped basil OR dried basil OR 1 tablespoon sweet chili sauce if tolerated.

Heat crushed canned tomatoes. Reduce over heat to desired consistency. Stir in chopped basil or sweet chili sauce during the final minutes.

Nutrition per serving:

243 Calories
Protein 30g
Fat 7g
Saturated fat 3g
Fiber 0g
Calcium 22mg


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Note: these tips should not replace advice from your physician. Always check with your physician before making any changes to your eating habits.

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