So, you’re a college student. Though studying should always come first, it does not mean there’s only enough time to eat frozen meals or fast food. In just 30 minutes, you can make a home-cooked meal, full of components form all nutritional food groups. Multi-colored vegetables ought to comprise half your entree. Starches should be merely a complement, and protein should be the size of your palm — approximately 5 ounces.
This Italian recipe is easy to make, and flavorful. It is just one meal to help eliminate dependence on fast or frozen foods. Say goodbye to canned sauce and frozen vegetables and hello to fresh ingredients.
Start to finish: 30 minutes
Servings: 4
1 lb lean ground chuck beef or turkey
dash salt
pinch pepper
1 teaspoon parsley
2 teaspoons lemon juice
1/2 lb broccoli florets
12 ounces dry pasta (any type)
1/2 cup cooking oil (any type)
3 teaspoons minced garlic cloves
1/4 cup extra virgin olive oil
2 tomatoes, crushed
10-15 basil leaves (optional)
teaspoon parmesan cheese (optional)
Ground the meat with a tenderizer, small plate or coffee mug. Mix with salt, pepper, parsley, and lemon juice. Store in refridgerater.
Boil water to 212 F for blanching (partially cooking) broccoli. Steam florets for one minute, then remove and place in an ice water bath, briefly. Season with salt and pepper.
Put pasta into boiling water and simmer until al dente, per box instructions. Drain.
Roll prepped meat into 1-inch balls. Use your thumb to make a pocket for the broccoli floret. Insert and add more minced meat for cover.
Prepare a simmering pan with half a cup of oil. Once boiling, gently place broc-balls into pan and cook until browned. Remove and place on paper towels to drain oils.
Place minced garlic cloves and olive oil in a hot plate or skillet. Add crushed tomatoes with salt and pepper to taste. Mix in any leftover broccoli and simmer with basil.
Top pasta with sauce and meatballs. Garnish with parmesan cheese and enjoy.
