This is a hearty, home-style meal that we enjoyed very much with cauli-mash, sweet mustard peppers and onions and green bean and tomato salad.  It was filling.  The meatballs are large, so the suggested serving size is two large meatballs with onion gravy chock full of tender onions.  The protein and fat is almost equal in this meal which makes it very well balanced for satiating the appetite. 


Did you know there is a tribe in Panama who eats their weight in bananas a day practically, because their bodies are desperately trying to get enough protein!  It is true that if you don’t get enough protein, your body may encourage you to eat until you do!  That is why starting the day out with some protein in your breakfast is a good idea.


I used my homemade chicken stock, but you can use commercial chicken broth or stock.  You may need to reduce salt in the recipe if you use a commercial product.  My chicken stock is probably quite a bit lower in sodium.

If you love garlic, go ahead and add a little more - maybe 1 tablespoon of minced garlic to the meatball mixture.  If you don't have the bottled garlic or fresh garlic, use garlic powder.  You will need substantially less garlic powder.  Another option is to use onion powder as well.  I cannot have Worcestershire sauce due to it triggering migraines; however, you could add a teaspoon of Worcestershire sauce to the meatball mixture.  


To make homemade chicken stock, place rotisserie chicken carcass in slow-cooker.  Add water to cover.  Add 1 tsp (5 mL) salt, 1 tsp parsley (1 mL), 1/2  tsp (2 mL) thyme (optional) and 1/2 tsp (2 mL) black pepper.  Place slow-cooker on low and cook overnight.  Strain and either refrigerate or freeze the chicken stock in an airtight container.  This chicken stock makes a wonderful base for soups and gravies.



2 lbs lean ground beef (0.9 kg)

1 tbsp coconut flour (15 mL)

2 tsp minced garlic (10 mL)

2 eggs

11/tsp Italian seasoning (7 mL)

11/tsp salt (6 mL)

1 tsp Montreal Steak seasoning (5 mL)

1 tsp black pepper (5 mL)

Onion Gravy:

1 tbsp butter (15 mL)

2 cups chopped onions (500 mL)

1/tsp baking soda, optional (1 mL)

11/cups chicken stock, OR beef stock/broth (375 mL)

4 oz cream cheese, cut into chunks (125 g)

1/tsp salt (1 mL)

  (omit if using commercial chicken stock/chicken broth)

1/tsp black pepper (1 mL)

1 tsp arrowroot powder, OR cornstarch (5 mL)



In large bowl, combine ground beef, coconut flour and minced garlic.  In small bowl, whisk together eggs, Italian seasoning, salt, Montreal Steak seasoning and black pepper.  Add to ground beef mixture and using plastic gloves, use your hands to mix it all together really well.  Form 14 large meatballs.  Cook the meatballs in a little olive oil until browning on one side, turn and cook until browned on the other side and keep turning until almost cooked throughout.  Add to the Onion Gravy and cook over medium-low heat until meatballs are cooked throughout.


Onion Gravy:  In large, nonstick sauce-pot or frying pan, in butter, cook onions until softened.  Add baking soda to hasten the browning of the onions, if desired.  Add chicken stock/chicken broth, OR beef stock/beef broth, cream cheese and black pepper.  Remove some of the liquid to a small bowl and stir in arrowroot powder, OR cornstarch.  Add back to the Onion Gravy and cook until thickening.  If at any time the gravy becomes too thick, simply add some water to the gravy and continue cooking.

Yield:  7 servings

1 serving/2 meatballs

405.9 calories

29.7 g protein

28.2 g fat

1.3 g fiber

5.4 g net carbs

More Recipes along these lines: 

Cheesy Italian Meatball Casserole

Cheesy Meatball Skillet Dish

Beef Bites with Caramelized Onions, Cheddar and Big Mac Sauce

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