If you are looking for a great supper casserole, this one will not disappoint you.  The meatballs are very flavorful and the Marinara sauce is light and made with fresh Roma tomatoes, although you can substitute 1 14-oz can of diced tomatoes, if you like.  We loved this dinner and served with cauli rice, it is a great, memorable meal, that I will make again soon.  It is easy to make and a hearty meal.

2 lbs lean ground beef (0.9 kg)

3 eggs, fork beaten

2 tbsp Parmesan cheese (30 mL)

1 tbsp coconut flour (15 mL)

2 tsp minced garlic (10 mL)

2 tsp dried basil (10 mL)

1 tsp salt (5 mL)

1 tsp Italian seasoning (5 mL)

1 tsp black pepper (5 mL)

2 cups shredded Mozzarella cheese (500 mL)

Marinara Sauce:

14 oz fresh Roma tomatoes, diced small (414 mL)

  (OR use a can of diced tomatoes)

3 oz tomato paste (90 g)

1/4 cup water (60 mL)

1/2 tsp dried basil (2 mL)

1/2 tsp dried oregano (2 mL)

1/4 tsp salt (1 mL)

1/4 tsp thyme (1 mL)

1/8 tsp black pepper (0.5 mL)


Preheat the oven to 375°F (190°C). 

In large bowl, combine ground beef, eggs Parmesan cheese, coconut flour, minced garlic, dried basil, salt, Italian seasoning and black pepper. 

Using a cookie scoop form small golf ball-sized meatballs.  In large frying pan, in olive oil or bacon fat, cook about half the meatballs until browned on the one side.  Turn them over and brown the other side as well.  Place in a 9 x 13-inch (23 x 33 cm) casserole dish.  Repeat with the remaining meatballs.  Pour the Marinara Sauce over the meatballs and cover with shredded Mozzarella cheese.  Bake 25 minutes. 

Marinara Sauce:  In food processor, pulse tomatoes until a little finer. In medium bowl, combine tomatoes, tomato paste, water, basil, oregano, salt, thyme and black pepper.  Add to a saucepot and bring to boil and then simmer gently for 5 to 10 minutes. 

Yield:  7 servings

4 meatballs per serving

457.8 calories

36.2 g protein

31.1 g fat

1.8 g fiber

5.7 g net carbs


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