Monday, June 14, 2010

New Ground Chuck Crock Pot Recipe – Low Fat and Delicious Albondigas

http://space.mit.edu/~linares/pix/albondigas.jpg This starts a series of recipes on this site, as while many people know about cattle, they are more familiar with the business end – the one they buy over the counter.

The reason I’m bringing these to you is to give you more ways to prepare some of the best beef (both in quality and nutrition) which this country produces.

Crock Pots are a very modern, efficient way to cook beef. Grass-fed beef needs lower temperature and longer cooking, since it doesn’t drip with fat (that stuff which can clog your arteries), so is more easily over-cooked. Crock pots arguably keep more of the nutrients contained and utilized.

So this series of recipes just for you .

Today is Albondigas, a popular Mexican meatball soup.

According to Wikipedia:

In Spain and Latin America, meatballs are called "albóndigas", derived from the Arabic 'al-bunduq' (meaning 'hazelnut,' or, by extension, a small round object). Albóndigas are thought to have originated as a Berber or Arab dish imported to Spain during the period of Muslim rule. Spanish albóndigas can be served as an appetizer or main course, often in a tomato sauce, while Mexican albóndigas are commonly served in a soup with a light broth and vegetables.

Albondigas

1/2 pound ground chuck
1/2 onion – minced
2 cloves garlic – minced
1/4 cup instant rice – uncooked
1 egg
Salt and pepper -- to taste
4 ounces chopped green chiles --canned, drained
1 carrot – shredded
14 1/2 ounces stewed tomatoes – canned
4 cups hot water
2 cups low fat beef broth -- or water
1 teaspoon dried oregano
2 tablespoons chopped fresh parsley – or cilantro

In a bowl, combine beef, onion, garlic, rice, egg, salt and pepper to taste. Form into 1 1/2" meatballs.  Place chilies and shredded carrots in bottom of crock pot. Spoon tomatoes evenly on top. Place meatballs on top of tomatoes.  Pour in water, broth, oregano and parsley or cilantro.  Cover and cook on LOW 5 1/2 to 6 hours.  Garnish this popular Mexican soup with sprigs of fresh cilantro or mint, and serve with flour tortillas.