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Makes:
Yield
24 meatballs

Prep time:
Prep time
10 minutes

Cooking time:
Cooking time
1 hour

Rinde: 24 albóndigas
Tiempo de preparación: 10 minutos
Tiempo para cocinar: 60 minutos

Ingredients

1 pound lean ground beef (15% fat)
½ cup uncooked brown or white rice
⅔ cup nonfat or 1% milk
1 egg, slightly beaten
½ cup chopped onion (1⁄2 medium onion)
½ cup shredded carrot
½ teaspoon salt
¼ teaspoon pepper
SAUCE
1 can (10.5 ounces) condensed soup (try tomato, cream of mushroom or other flavors)
¾ cup nonfat or 1% milk

Ingredientes

1 libra de carne molida magra (15% de grasa)
½ taza de arroz integral o blanco, sin cocinar
⅔ taza de leche 1% o sin grasa
1 huevo, ligeramente batido
½ taza de cebolla, picada (1⁄2 cebolla mediana)
½ taza de zanahorias ralladas
½ cucharadita de sal
¼ cucharadita de pimienta
SALSA
1 lata (10.5 onzas) de sopa condensada (puebe sopa de tomate, sopa de crema de hongos u otros sabores)
¾ taza de leche 1% o sin grasa

Directions

  1. Preheat oven to 350 degrees. Lightly spray or oil a shallow baking dish (9" x 13" x 2") with cooking spray.
  2. Combine beef, rice, milk, egg, onion, carrot, salt and pepper. Use a spoon to form 24 meatballs and place in baking dish.
  3. In a separate bowl, combine soup and milk to make the sauce. Mix well. Pour sauce over meatballs.
  4. Cover pan tightly with foil. Bake for 1 hour.
  5. Refrigerate leftovers within 2 hours.

Preparación

  1. Caliente el horno a 350 grados F. Unte la bandeja para hornear (9" x 13" x 2") ligeramente con aceite líquido o en espray.
  2. Combine la carne, el arroz, la leche, el huevo, la cebolla, la sal y la pimienta. Reparta la mezcla con una cucharadita en 24 albóndigas y ponga en la bandeja de hornear.
  3. En un tazón separado, combine la sopa y la leche para hacer la salsa. Mezcle bien. Ponga la salsa sobre las albóndigas.
  4. Cubra la bandeja completamente con papel aluminio. Hornee por 1 hora.
  5. Refrigere lo que sobre dentro de las siguientes 2 horas.

Notes

  • Try using uncooked quick cooking or old fashioned rolled oats instead of rice!

Notas

  • ¡Pruebe la avena instantánea o hojuelas de avena sin cocinar en lugar del arroz!

This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP). SNAP provides nutrition assistance to people with low income. SNAP can help you buy nutritious foods for a better diet. To find out more, contact Oregon SafeNet at 211. USDA is an equal opportunity provider and employer.  2017 Oregon State University Extension Service offers educational programs, activities, and materials without discrimination based on age, color, disability, gender identity or expression, genetic information, marital status, national origin, race, religion, sex, sexual orientation, or veteran’s status. Oregon State University Extension Service is an Equal Opportunity Employer.