Weight Loss Surgery Cookbook

Chapter 10: Let’s Meat in the Kitchen: Beef and Pork Recipes 171

Greek Meatballs with Tzatziki

with Yogurt Sauce

The yogurt sauce is the icing on the cake, so to speak, with these meatballs, as you can

see in the photo in the color section The creaminess of the Greek yogurt complements

the tanginess of the feta cheese, and the sauce pairs beautifully with the meatballs.

Stage: Soft foods

Preparation time: 10 minutes

Cooking time: 40 minutes

Yield: 6 servings (2 meatballs and^1 ⁄ 3 cup sauce per serving)

1 cup bread crumbs

(^1) ⁄ 4 cup nonfat milk
(^1) ⁄ 4 cup crumbled reduced-fat feta cheese
(^1) ⁄ 4 cup fresh minced mint
2 tablespoons chopped green onion
2 teaspoons dried oregano leaves
1 egg, lightly beaten
1 pound lean ground beef
1 tablespoon olive oil
1 tablespoon minced garlic
Two 14.5-ounce cans low-sodium diced
tomatoes
Yogurt Sauce (see the following recipe)
1 Combine bread crumbs, milk, feta, mint, green onion, oregano, and egg in a mixing
bowl. Stir in ground beef and mix lightly but well. Shape the mixture into 12 meatballs,
each about 1 inch in diameter.
2 Heat oil in a large sauté pan over medium-high heat. When oil is hot, add the meatballs
and brown on all sides, about 5 minutes. Remove them from the pan and cover with foil
to keep them warm.
3 Add garlic to the pan and sauté for 1 minute. Stir in tomatoes and cook for 10 minutes.
Return meatballs to the pan and simmer for 5 minutes or until cooked through. Serve
with Yogurt Sauce.
Yogurt Sauce
(^1) ⁄ 4 cup crumbled reduced-fat feta cheese
(^1) ⁄ 4 cup nonfat Greek yogurt
2 tablespoons lemon juice
(^1) ⁄ 4 teaspoon black pepper
Combine all ingredients in a bowl and stir well. Cover and chill until ready to use.
Tip: We like to use Greek yogurt because it’s creamier, less tangy, and higher in protein than
traditional nonfat yogurt. Look for it in the yogurt or health-food section of your grocery store.
Per serving: Calories 310 (From Fat 120); Fat 13g (Saturated 5g); Cholesterol 85mg; Sodium 430mg; Carbohydrate
23g (Dietary Fiber 3g); Protein 23g; Sugar 7g.