Albondigas, a Spanish dish beloved worldwide, consists of tender meatballs swimming in a rich tomato-based sauce. Typically crafted from ground beef or a blend of meats, these savory spheres are seasoned with herbs and spices to perfection. Originating from Spain, albondigas have a rich culinary history dating back centuries, with variations found across Latin America and beyond. This traditional recipe offers a delightful balance of flavors and textures, making it a timeless favorite for family meals and gatherings.

Ingredients:

- 1 lb ground beef

- 1/2 cup breadcrumbs

- 1/4 cup milk

- 1 egg

- 1/4 cup finely chopped onion

- 2 cloves garlic, minced

- 1 teaspoon dried oregano

- 1 teaspoon dried parsley

- Salt and pepper to taste

- 2 tablespoons olive oil

- 2 cups tomato sauce

- 1 cup beef broth or water

- Chopped fresh parsley, for garnish (optional)

Method:

1. In a large mixing bowl, combine ground beef, breadcrumbs, milk, egg, onion, garlic, oregano, parsley, salt, and pepper. Mix well until everything is evenly combined.

2. Shape the mixture into small meatballs, about 1 inch in diameter.

3. In a large skillet, heat olive oil over medium heat. Add the meatballs in batches and cook until browned on all sides, about 8-10 minutes. Remove meatballs from the skillet and set aside.

4. In the same skillet, add tomato sauce and beef broth (or water). Bring to a simmer.

5. Return the meatballs to the skillet, spooning the sauce over them. Cover and simmer for 15-20 minutes, or until the meatballs are cooked through.

6. Serve hot, garnished with chopped fresh parsley if desired. Enjoy your delicious albondigas!

Nutrition Value:

1. 1 lb Ground Beef:

  - Calories: Approximately 880 kcal

  - Carbohydrates: 0g

  - Protein: About 92g

  - Fat: Around 56g

  - Sodium: Varies based on seasoning and processing methods

  - Cholesterol: Roughly 330mg

  - Vitamins: Contains vitamin B12 and B6

  - Minerals: Contains iron, zinc, and selenium

  - Nutritional Benefit: High in protein and essential nutrients like iron and zinc. However, it can be high in saturated fat and cholesterol, so moderation is key.

2. 1/2 cup Breadcrumbs:

  - Calories: Approximately 110 kcal

  - Carbohydrates: Around 22g

  - Protein: About 3g

  - Fat: Roughly 1g

  - Sodium: Varies based on brand

  - Cholesterol: 0mg

  - Vitamins: May contain small amounts of B vitamins

  - Minerals: May contain small amounts of iron

  - Nutritional Benefit: Provides texture and helps bind the ingredients together. Contains some carbohydrates for energy.

3. 1/4 cup Milk:

  - Calories: Around 30 kcal

  - Carbohydrates: About 2g

  - Protein: Approximately 2g

  - Fat: Roughly 2g

  - Sodium: Varies based on fat content and processing

  - Cholesterol: Around 5mg

  - Vitamins: Good source of calcium and vitamin D

  - Minerals: Contains calcium and phosphorus

  - Nutritional Benefit: Adds moisture and richness to the meat mixture. Good source of calcium for bone health.

4. 1 Egg:

  - Calories: About 70 kcal

  - Carbohydrates: Roughly 0.5g

  - Protein: Approximately 6g

  - Fat: Around 5g

  - Sodium: Varies

  - Cholesterol: Around 185mg

  - Vitamins: Rich in vitamin B12 and riboflavin

  - Minerals: Contains selenium and small amounts of iron

  - Nutritional Benefit: Acts as a binder and provides structure to the meatloaf. Excellent source of high-quality protein.

5. 1/4 cup Finely Chopped Onion:

  - Calories: Approximately 15 kcal

  - Carbohydrates: About 3.5g

  - Protein: Roughly 0.5g

  - Fat: Around 0g

  - Sodium: Varies

  - Cholesterol: 0mg

  - Vitamins: Contains vitamin C, vitamin B6, and folate

  - Minerals: Contains potassium and small amounts of calcium and iron

  - Nutritional Benefit: Adds flavor and aroma to the meatloaf. Onions also contain antioxidants and may have anti-inflammatory properties.

6. 2 Cloves Garlic, Minced:

  - Calories: Around 10 kcal

  - Carbohydrates: Roughly 2g

  - Protein: About 0.5g

  - Fat: Around 0g

  - Sodium: Varies

  - Cholesterol: 0mg

  - Vitamins: Contains vitamin C, vitamin B6, and manganese

  - Minerals: Contains small amounts of calcium and phosphorus

  - Nutritional Benefit: Adds flavor and aroma. Garlic also has potential health benefits, including immune-boosting properties.

7. 1 Teaspoon Dried Oregano:

  - Calories: Approximately 5 kcal

  - Carbohydrates: About 1g

  - Protein: Roughly 0g

  - Fat: Around 0g

  - Sodium: Varies

  - Cholesterol: 0mg

  - Vitamins: Contains vitamin K

  - Minerals: Contains small amounts of calcium, iron, and manganese

  - Nutritional Benefit: Adds flavor and is a source of antioxidants. Oregano may also have antibacterial properties.

8. 1 Teaspoon Dried Parsley:

  - Calories: Around 3 kcal

  - Carbohydrates: Roughly 0.5g

  - Protein: About 0.2g

  - Fat: Around 0g

  - Sodium: Varies

  - Cholesterol: 0mg

  - Vitamins: Good source of vitamin K and vitamin C

  - Minerals: Contains small amounts of calcium, potassium, and iron

  - Nutritional Benefit: Adds flavor and color to the meatloaf. Parsley is also rich in antioxidants and may support bone health.

9. Salt and Pepper to Taste:

  - Calories: Negligible

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Depends on the amount used

  - Cholesterol: 0mg

  - Nutritional Benefit: Enhances flavor. Salt is a source of sodium, which is necessary for proper fluid balance and nerve function, but should be consumed in moderation.

10. 2 Tablespoons Olive Oil:

  - Calories: Approximately 240 kcal

  - Carbohydrates: 0g

  - Protein: 0g

  - Fat: Around 28g

  - Sodium: 0mg

  - Cholesterol: 0mg

  - Vitamins: Rich in vitamin E and vitamin K

  - Minerals: Contains small amounts of iron and calcium

  - Nutritional Benefit: Adds moisture and richness to the meat mixture. Olive oil is a healthy source of monounsaturated fats and antioxidants.

11. 2 Cups Tomato Sauce:

  - Calories: Around 160 kcal

  - Carbohydrates: About 32g

  - Protein: Roughly 6g

  - Fat: Around 2g

  - Sodium: Varies based on brand and recipe

  - Cholesterol: 0mg

  - Vitamins: Contains vitamin C and vitamin A

  - Minerals: Contains potassium and small amounts of iron

  - Nutritional Benefit: Adds flavor and moisture to the meatloaf. Tomato sauce is rich in antioxidants like lycopene and vitamins.

12. 1 Cup Beef Broth or Water:

  - Calories: Varies based on whether beef broth or water is used

  - Carbohydrates: Varies

  - Protein: Varies

  - Fat: Varies

  - Sodium: Higher in beef broth

  - Cholesterol: Varies

  - Vitamins: If using broth, may contain small amounts of B vitamins

  - Minerals: If using broth, may contain minerals like potassium and phosphorus

  - Nutritional Benefit: Adds moisture and flavor to the meatloaf. If using broth, it may also contribute some nutrients.

13. Chopped Fresh Parsley, for Garnish (Optional):

  - Calories: Negligible

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Negligible

  - Cholesterol: 0mg

  - Nut

Nutritional Benefit: Adds freshness and color to the dish. Parsley is also rich in vitamins and minerals, including vitamin K and vitamin C.