Serve: 4
Harmony: 🟡 Expansion (potato = Expansion carb; dairy cream = Expansion trial)
Prep & Cook Time: ~40 minutes
Ingredients
Meatballs (20 -24 small)
- 600 g lean beef or chicken mince (fresh, not aged)
- 1 small leek (white part only) or 2 tbsp chives
- 1 small zucchini, peeled and grated (optional – moderate salicylate)
- ½ cup bread crumbs or gluten-free breadcrumbs (or crushed rice cakes) (optional binder)
- 1 egg
- Pinch salt (optional)
Creamy Sauce
- 1 cup suitable cream or lactose-free cream
- 1 cup homemade stock or water with pinch salt
- 1½ tsp cornflour mixed with 1 tbsp water
Mash (½ cup per person)
- 400 g brushed white potatoes, peeled and chopped
- 250 g swede, peeled and chopped
- 1 tbsp olive oil or dairy-free spread
Vegetables
- 500 g Brussels sprouts (~2½ cups halved)
- 500 g green beans (~2½ cups trimmed)
Method
- Mash – Boil potato + swede until soft, mash with olive oil/spread.
- Meatballs – Mix mince, leek/zucchini, crumbs, egg, and salt. Shape into 20 small balls. Brown in a non-stick pan, set aside.
- Sauce – In the same pan, add stock + cream. Stir in cornflour slurry, simmer until thickened. Return meatballs, cook through 5–7 minutes.
- Veg – Steam Brussels sprouts and beans until tender.
- Serve – 5-6 small meatballs per person with creamy sauce, ½ cup mash, and a generous side of Brussels + beans, or other suitable veg
Notes
Notes (per serve):
- Migraine ED: ⚠️ Trial (potato = Tyramine caution; cream/cream cheese = dairy trial; all other ingredients safe if fresh)
- Histamine & Tyramine:Â Low if meat is freshly ground and cooked same day; Brussels, beans, swede = low histamine; potato = Tyramine caution
- Carb Balance: Balanced (potato + swede carb base, meat protein, cream fat, fibre-rich veg) • GL: Moderate (~13–15 per serve)
- Calories: ~460–490 kcal per serve
