Vegetarian Meatballs & Creamy Avocado Sauce

I used to LOVE a good, creamy Alfredo sauce from my favorite Italian restaurants. I miss it sometimes, and then I remember that almost any Alfredo dish from a restaurant is upwards of 1,000 calories and 60 grams of fat. I found a good alternative that is plentiful in flavor and heart-healthy fats (unlike traditional Alfredo sauce that is full of heavy cream and butter – saturated fat). Main ingredient? Avocados! Avocados ARE high in fat, but they contain heart-healthy unsaturated fats, as well as potassium, fiber, Vitamin C, Vitamin K, Vitamin B6 and folate. My dearest friend, Emily, and I made this sauce last week and I loved it. So I made it again today and paired it with my Vegetarian Meatballs! Florida Avocados were used both times for the sauce, but you could definitely use a California Avocado.

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What you need for the Avocado sauce:

1 Avocado
2 teaspoons of olive oil
1 garlic clove
Juice from half a lemon
1/4 cup Parmesan cheese
1 teaspoon Italian seasoning
Dash of salt and pepper

Throw everything in a food processor and blend until everything is smooth and combined. Cut up and/or mash the avocado first, which makes blending it a little easier. This makes 2 servings, so you might want to share this with someone, eat the entire batch yourself or wrap it snugly with plastic wrap touching the sauce so that it doesn’t brown. Since there’s lemon juice in the sauce, it will also help it from browning. Mix with hot whole wheat pasta (the sauce can’t really be heated up – avocados don’t do well with heat.)

(Sauce only, nutrition info for pasta not factored in)
Calories: 314
Fat: 27 grams (like I said, heart-healthy fats!)
Carbs: 14 grams
Protein: 9 grams

Now for the Vegetarian Meatballs. It’s weird that I made these because I’ve never had real meatballs, not even when I ate meat. But the idea came to me and I just went with it. They turned out yummy!

1 15.5 ounce can of white beans, drained and rinsed
1/2 of a medium sized onion, cut into wedges
1-2 cloves of garlic
1/4 cup Parmesan cheese
1-2 teaspoons Italian seasoning
3 handfuls of fresh Kale
1 teaspoon olive oil plus more for blending
Salt and pepper to taste
One egg
1/2 cup breadcrumbs or old-fashioned oats

Heat 1 teaspoon of oil and saute kale in frying pan. Cover with a lid to allow it to wilt slightly. You might need to add a little water in the pan to keep it from getting too crunchy. Meanwhile, in a medium sized bowl, mash the beans with a fork or potato masher. Add the beans, onion, garlic, Parmesan cheese, wilted kale, Italian seasoning, salt and pepper and a little sprinkle of olive oil in a food processor; blend until smooth. Put this mixture in the bowl you used to mash the beans. In a separate bowl, whisk the egg then add to bean mixture. Finally, add the breadcrumbs or oats and stir well to combine. Form into 8 balls. You can either make them right away or freeze them. I made these yesterday afternoon and froze them, then popped them in the oven for 15-20 mins at 350 degrees, flipping halfway through. This afternoon, I fried them in some olive oil (not calculated in nutrition information), which makes them taste even more awesome, but it increases the calories and grams of fat. Keep that in mind!

(One meatball)
Calories: 135
Fat: 3 grams
Carbs: 19 grams
Protein: 8 grams

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YUM.

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4 thoughts on “Vegetarian Meatballs & Creamy Avocado Sauce

  1. these meatballs sound delish!! and i love the avocado sauce, it’s really similar to the one, i usually make, i just add about 1/3 of an onion, makes it even spicier. little tip: avocado won’t turn brown if you simply stick the pit in the remaining avodado (sauce)!

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