Slow Cooker Sweet and Sour Cocktail Meatballs (low-FODMAP recipe)

Slow Cooker Sweet and Sour Cocktail Meatballs (low-FODMAP recipe)

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Mini cocktail meatballs are the perfect game day snack. Why?

• You can make them ahead

• They feed a crowd

• You serve 'em straight from the slow cooker

• Meatballs - enough said

Low-FODMAP AND Less Sugar

Tasty and convenient as they are, it's hard to find a recipe that's low-FODMAP and healthy. Most call for a few bottles of high-sugar condiments like chile sauce, ketchup, and even an entire jar of jam. 

You don't need sugary processed ingredients to make great meatballs for your super bowl party. The base of this sauce is plain, simple canned tomato sauce, seasoned up with spices, tamari, and garlic oil.

The sweet and sour kick comes from vinegar and just 1/3 cup of brown sugar in a recipe that makes 15 appetizer servings - pretty good nutrition stats!

To make delicate, tender meatballs it's important not to over mix, but also to choose ground meat that's not TOO lean. I used 85% lean ground turkey and a bit of beef to make it interesting. Any combination of turkey, beef, or pork would be delicious.

Make These FODMAP Appetizers Anytime

While they're a great football snack, these cocktail meatballs work year round. I wouldn't be sad to serve these at a summer cookout.

Since you make them in the slow cooker, you can keep them warm and serve them straight from the slow cooker. Or fancy it up with a pretty serving bowl - they'll disappear fast.

Do you have a favorite low-FODMAP appetizer? Do you struggle with finding party food that's appealing AND belly friendly? Let me know in the comments!

Sweet and Sour Cocktail Meatballs (low-FODMAP)

If you can’t find unseasoned gluten-free bread crumbs can also make your own with toasted GF bread ground in the food processor. Plain canned tomato sauce is usually free of onion and garlic, but always check ingredients. 

Makes about 60
1 serving = 4 meatballs

INGREDIENTS

For meatballs:
Cooking spray or oil
1 large egg
1 ½ lbs ground turkey (85% lean)
½ lb ground beef (80-85% lean)
½ cup (80 grams) unseasoned gluten-free breadcrumbs (see note above)
2 tsp salt
1 ½ tsp paprika
1 ½ tsp ground ginger
1 ½ tsp ancho chile powder
½ tsp ground mustard powder
½ tsp freshly ground black pepper

For sauce:
15-oz can plain tomato sauce
⅓ cup packed light brown sugar
¼ cup red wine or white wine vinegar, plus additional to taste
2 tsp reduced sodium tamari or soy sauce
2 tsp garlic-infused oil
1 tsp ground ginger
1 tsp ground mustard powder
2 tsp cornstarch
3 tbsp water
Chopped fresh chives for garnish

INSTRUCTIONS

1. Preheat oven to 350F and arrange racks in upper and lower thirds. Line 2 large rimmed baking sheets with foil. If you have oven-proof metal racks that fit inside your baking sheets, use them and coat with cooking spray or oil; otherwise, generously coat the foil with cooking spray or oil. 

2. In a large bowl, whisk the egg. Add remaining meatball ingredients and gently mix until combined (over mixing causes meatballs to be tough). Roll meat mixture into balls, about 1-inch in diameter. Place on prepared baking sheets. Bake until meatballs are lightly browned, 20 minutes, switching positions of the baking sheets about halfway through.

3. Meanwhile, add all the sauce ingredient BEFORE cornstarch to a slow cooker and stir to combine. Add meatballs. Cover and cook on low for 1 hour and 40 minutes. Stir gently about halfway through cooking time.

4. In a small bowl, stir the cornstarch and water until cornstarch dissolves. Add to slow cooker and stir to combine. Continue cooking for 20 minutes or until sauce thickens slightly. Taste and check the seasoning, adding additional salt if desired. Add additional vinegar if you like a bigger sour kick. You can sprinkle with chives and serve from the slow cooker (set to warm) or transfer to a serving bowl.

Greek Rice Casserole with Ground Turkey (Low-FODMAP, Gluten Free)

Greek Rice Casserole with Ground Turkey (Low-FODMAP, Gluten Free)

Does the word "casserole" make you think of 1950s housewives or high-fat fare made with tubs of sour cream? If so, it's time to meet the modern casserole!

This rice bake with Greek flair is an excellent example. It's healthy and light, but there's a ton of flavor thanks to kalamata olives and feta.

It's a low-FODMAP meal that comes together fast enough for weeknights. I also think it makes great leftovers, so don't hesitate to pack it up for lunch. 

I know I said this casserole is healthy (it's true!), but it also has a creamy sauce that pulls all the flavors together. 

This is actually pretty cool: It turns out you can make a very respectable bechamel sauce (the classic French white sauce) with a gluten-free blend and lactose-free milk. Very good news if you love creamy baked pastas and casserole like I do.

 And if you've never made bechamel sauce before, you're about to have some fun. It's easy. You'll be slightly anxious the first time, but after you've done it twice, you'll feel like a rockstar in the kitchen. I used butter in the sauce which is traditional, but I'm 99% sure olive oil or ghee would work too.

What do you think...Is this casserole your cup of tea? If you have a favorite casserole-type recipe, tell me about it in the comments!

Greek Rice Casserole with Ground Turkey (Low-FODMAP, Gluten Free)

Feel free to substitute ground lamb or beef instead of the turkey. I recommend lactose free milk, which isn’t as watery as plant-based products, such as almond milk. I used basmati rice here because I like the delicate texture, but any kind of rice will work, cooked as directed.

Author: Julie-Calm Belly Kitchen             Recipe type: Entree
Prep time: 30 to 35 mins        Cook time: 20 mins        Total time: 50 to 55 mins plus resting
Serves 6 

INGREDIENTS

For rice: 
1 3/4 cup water
1 cup basmati rice
1/2 tsp salt

For casserole:
1 tbsp garlic-infused oil or olive oil
1 lb ground turkey
1 tsp dried oregano, divided
3/4 tsp allspice, divided
1/2 tsp salt, divided
1/4 tsp red chile flakes (optional)
Black pepper to taste
2 tbsp unsalted butter
2 tbsp plus 2 tsp gluten-free flour blend
2 cups lactose-free milk (see note above)
5 oz baby spinach leaves, roughly chopped
14.5 oz can diced tomatoes, drained
1/2 cup pitted kalamata olives, chopped
Zest of 1 lemon
4 oz feta cheese, chopped
Chopped Italian parsley for garnish
Optional for serving: lemon wedges and low-FODMAP hot sauce

INSTRUCTIONS

1. Preheat oven to 375F. Bring the water to a boil in a medium saucepan. Stir in the rice and 1/2 tsp of the salt. When water returns to a boil, reduce heat to lowest setting, cover and simmer for 15 minutes or until just tender (if not using basmati rice, cook according to package directions). Remove from heat, keep covered and rest for 10 minutes.

2. Heat a large skillet on medium to medium-high heat. Add garlic oil and heat just until oil is shimmering (don't let it smoke). Add turkey and cook, crumbling with a spatula, until no longer pink, 6 to 7 minutes. During the last minute or two, stir in 1/2 tsp of the oregano, 1/4 tsp of the allspice, 1/4 tsp of the salt, red chile flakes if using, and black pepper to taste. Set aside.

3. In a large saucepan, melt the butter on medium heat. Add the flour and stir until fully moistened, about 1 minute. Slowly add about 1/2 cup of the milk as you stir. When it starts to simmer, add another 1/2 cup while stirring and scraping any bits of flour from the edges of the pan. Switch to a whisk and slowly add the rest of the milk in 2 additions as you whisk, letting it come to a simmer each time. Continue to whisk and simmer until mixture is slightly thickened, 2 to 3 minutes. Use the whisk to break up as many clumps of flour as you can, but some small clumps will remain, and that's okay. 

4. Reduce heat to lowest setting. Add the spinach leaves, remaining 1/2 tsp oregano, 1/2 tsp allspice, 1/4 tsp salt and black pepper to taste. Stir until spinach is just wilted, about 2 minutes. Add tomatoes, olives, lemon zest and ground turkey and stir until just heated through, 1 to 2 minutes. Stir in the rice.

5. Transfer to an approximately 2 1/2-quart baking dish (11 x 7" or large round dish will work). Sprinkle feta on top. Bake in the center of the oven at 375F until liquid is bubbling around the edges and cheese is starting to turn golden brown, 20 to 24 minutes. Rest 10 minutes, sprinkle with parsley and serve with lemon wedges and/or hot sauce if using.

Nutrition Information
Serving size: 1/6 of recipe  Calories: 445 Fat:19 g Saturated fat: 8g Carbohydrates: 37g Sugar: 7g Sodium: 975mg Fiber: 2g Protein: 31g