Albóndigas en Salsa
Cena • España
Acerca de Albóndigas en Salsa
Meatballs in tomato-almond sauce
How to Make Albóndigas en Salsa (Traditional & Healthy Version)
Albóndigas en Salsa is a beloved Spanish dish consisting of tender meatballs simmered in a flavorful tomato-based sauce. Originating from the heart of Spain, this classic recipe is a staple in Spanish households, celebrated for its comforting taste and cultural significance. The dish features a harmonious blend of lean ground beef, aromatic herbs, and fresh vegetables, all brought together in a light, savory sauce. Traditionally served as a dinner option, Albóndigas en Salsa is also popular at family gatherings and festive occasions, embodying the warmth and hospitality of Spanish cuisine. The taste is rich yet balanced, with the sauce enhancing the natural flavors of the meatballs without overpowering them. Spain's regional variations may add subtle tweaks, but the core recipe remains consistent, emphasizing quality ingredients and home-style preparation. This healthy version of Albóndigas en Salsa keeps the calories in check while retaining the authentic taste, making it a perfect choice for those seeking nutritious and delicious Spanish food. Whether you're new to Spanish cuisine or a seasoned fan, this recipe offers a wholesome and satisfying experience that fits beautifully into a calorie-conscious lifestyle.
Ingredientes(para 1 plate with 4-5 meatballs and sauce)
- 180g Lean ground beef (Carne picada de vacuno)
- 1 Egg (Huevos)
- 2 tbsp Whole wheat breadcrumbs (Pan rallado integral)
- 2 cloves Garlic (Ajo)
- 1 small Onion (Cebolla)
- 1 medium Tomato (Tomate)
- 1 tbsp Extra virgin olive oil (Aceite de oliva virgen extra)
- 1 tbsp Fresh parsley (Perejil fresco)
- 1/2 tsp Salt (Sal)
- 1/4 tsp Black pepper (Pimienta negra)
Instrucciones
- 1
In a mixing bowl, combine the lean ground beef, egg, whole wheat breadcrumbs, minced garlic, chopped parsley, salt, and pepper. Mix gently until just combined.
5 minutes
Avoid over-mixing to keep meatballs tender.
- 2
Shape the mixture into small, evenly sized meatballs (about 4-5 per serving). Place them on a plate.
3 minutes
Wet your hands slightly to prevent sticking.
- 3
Heat the olive oil in a non-stick skillet over medium heat. Add the meatballs and brown them on all sides, turning gently.
6 minutes
Brown in batches if needed to avoid overcrowding.
- 4
Remove the meatballs and set aside. In the same skillet, add chopped onion and sauté until translucent.
3 minutes
Add a splash of water if onions stick.
Por qué este platillo es saludable
Choosing lean beef and whole wheat breadcrumbs reduces saturated fat and increases dietary fiber, supporting heart health and digestion. Olive oil, a staple in Spanish cuisine, adds monounsaturated fats that help lower cholesterol. By avoiding excessive oil and processed ingredients, this recipe keeps calories low and nutrients high, making it ideal for weight management and overall wellness. It's a wholesome dinner that satisfies without compromising on authentic Spanish flavor.
This healthy Albóndigas en Salsa recipe provides a balanced macronutrient profile, featuring lean protein from beef and egg, complex carbohydrates from whole wheat breadcrumbs, and heart-healthy fats from olive oil. Tomatoes and onions supply essential vitamins like vitamin C, potassium, and antioxidants. The use of fresh herbs enhances flavor without adding sodium. Each serving is rich in protein (14g), moderate in carbs (10g), and contains healthy fats (14g), making it suitable for active lifestyles and those tracking calories.
Consejos
- 💡Tip 1: Use fresh herbs for vibrant flavor.
- 💡Tip 2: Let the meatball mixture rest for 10 minutes to enhance texture.
- 💡Tip 3: Use ripe tomatoes for a naturally sweet sauce.
Conservación y servicio
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop or in the microwave, adding a splash of water to loosen the sauce if needed.
Mejor momento para servir: Lunch or Dinner
Información nutricional
| Nutriente | Por 100 g |
|---|---|
| Energía | 220.0 kcal |
| Proteínas | 14.0 g |
| Carbohidratos | 10.0 g |
| Grasas totales | 14.0 g |
| Fibra | 1.0 g |
| Azúcares | 2.1 g |
| Sodio | 420.0 mg |
| Potasio | 260.0 mg |
| Colesterol | 38.0 mg |
| Vitamina A | 180.0 IU |
| Vitamina C | 6.0 mg |
| Calcio | 38.0 mg |
| Hierro | 1.2 mg |
| Magnesium | 18.0 mg |
| Zinc | 1.1 mg |
| Phosphorus | 85.0 mg |
| Vitamin D | 0.4 IU |
| Vitamin B1 (Thiamine) | 0.1 mg |
| Vitamin B2 (Riboflavin) | 0.1 mg |
| Vitamin B3 (Niacin) | 1.8 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.3 µg |
| Folate | 18.0 µg |
