Recipes · Belgian · Main Courses
Boulets à la Liégeoise (Liège Meatballs)
One serving has 665 kcal and 33 g protein, and at least a fifth of a woman's daily need of cobalamin (113%), selenium (75%), zinc (72%), thiamin (64%), niacin (63%) and phosphorus (50%). Ready in 50 minutes.
- Preparation: 15 min
- Cooking: 35 min
- Makes: 1 serving (387 g)
- Difficulty: Medium
- Diets: High protein
- Contains: beef, celery, dairy, egg, gluten, pork, sulphite
Ingredients
- 90 g Beef, ground, 80% lean, raw
- 60 g Pork, ground, raw
- 20 g Breadcrumbs, dry
- 20 g Eggs, whole, raw
- 30 g Onions, raw
- 1 g Salt
- 0.2 g Black pepper
- 0.2 g Nutmeg
- 10 g Butter, unsalted
- 120 g Beef broth
- 20 g Jam
- 10 g Vinegar, cider
- 5 g Sugar, brown
- 0.3 g Bay leaves
Method
- Mix the beef and pork mince with the breadcrumbs, egg, half the onion, salt, pepper and nutmeg, then shape into two or three meatballs.
- Heat the butter in a pan and brown the meatballs on all sides; set aside.
- Soften the remaining onion in the same pan, then add the beef broth, jam (or sirop de Liège), vinegar, brown sugar and bay leaf, stirring to dissolve.
- Return the meatballs to the sauce, cover and simmer gently for 25-30 minutes, turning occasionally, until cooked through and the sauce is glossy and slightly thickened.
- Remove the bay leaf and serve the meatballs with plenty of the sweet-sour sauce, traditionally with fries.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 665 kcal | 31% |
| Carbohydrates | 36.6 g | |
| Water | 270 mL | |
| Fiber | 1.8 g | 6% |
| Protein | 32.7 g | 68% |
| Tryptophan | 0.28 g | |
| Threonine | 1.3 g | |
| Isoleucine | 1.4 g | |
| Leucine | 2.5 g | |
| Lysine | 2.5 g | |
| Methionine | 0.79 g | |
| Cystine | 0.4 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 1 g | |
| Valine | 1.6 g | |
| Histidine | 1 g | |
| Fat | 42.2 g | |
| Monounsaturated | 17 g | |
| Polyunsaturated | 2.7 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.3 g | |
| Saturated | 17.7 g | |
| Trans-Fats | 1.1 g | |
| Cholesterol | 203 mg | |
| Calcium | 102 mg | 10% |
| Copper | 0.19 mg | 21% |
| Iron | 4.2 mg | 23% |
| Magnesium | 46.1 mg | 15% |
| Manganese | 0.35 mg | 19% |
| Phosphorus | 352 mg | 50% |
| Potassium | 627 mg | 13% |
| Selenium | 41 µg | 75% |
| Sodium | 1,113 mg | |
| Zinc | 5.7 mg | 72% |
| Thiamin (vitamin B1) | 0.7 mg | 64% |
| Riboflavin (vitamin B2) | 0.5 mg | 45% |
| Niacin (vitamin B3) | 8.8 mg | 63% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 27% |
| Pyridoxine (vitamin B6) | 0.64 mg | 49% |
| Folate (vitamin B9) | 51.5 µg | 13% |
| Cobalamin (vitamin B12) | 2.7 µg | 113% |
| Choline | 122 mg | 29% |
| Vitamin A | 106 µg | 15% |
| Vitamin C | 4.5 mg | 6% |
| Vitamin D (D2 + D3) | 19.1 IU | 3% |
| Vitamin E | 0.64 mg | 4% |
| Vitamin K | 4.2 µg | 5% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
3.8 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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