---

This recipe was submitted to our Oklahoma City Personal Trainer website by Richard Guzzo via his Italian grandmother, Nona. Richard adapted the recipe to be on the healthy side and also suggested you can attempt with lean ground turkey as well. I prefer extra lean ground beef as it just has more flavor than ground turkey. But you can make it either way to suit your health needs.

Health benefits by ingredient:

Basil / flavonoids found in basil provide protection at the cellular level. Orientin and vicenin are two water-soluble flavonoids that have been of particular interest in basil, and in studies on human white blood cells; these components of basil protect cell structures as well as chromosomes from radiation and oxygen-based damage.

Garlic / Cardiovascular, Anti-Inflammatory, Antibacterial, Antiviral Activity, Cancer prevention.

Extra Virgin Olive Oil / It turns out that people who use olive oil regularly, especially in place of other fats, have much lower rates of heart disease, atherosclerosis, diabetes, colon cancer, and asthma.

Onion / Blood Sugar-Lowering Effects, cardiovascular benefits, reduced risk of colon and ovarian cancers, and contains many anti-oxidants.

Tomato (cooked) / contains Lycopene – antioxidant and cancer-preventing properties.

STEP 1: Gather your ingredients. The following makes enough for 4 adults, double this if you are the Brady Bunch.

- 2 Lbs Extra lean ground beef
- 2 Onions
- 5 TBSP Worcestershire Sauce
- (4) 14 oz cans of diced tomatoes
- 4 garlic cloves
- small bunch basil
- Extra Virgin Olive Oil
- Sea Salt
- Black Pepper
- (optional but highly recommended to round out this meal as a whole meal) one bag of steamer vegetables

Step 2: We will be preparing the meatballs first, followed by the sauce. Let’s start by preparing your ingredients for the meat balls.

- finely chop garlic and set aside (sauce), break basil leafs into small pieces and set aside (sauce), chop both onions, placing one and half in one bowl and the other half in another bowl (for the sauce) and set aside.
- break the hamburger meat into little pieces and place into a large bowl (mix in the one and half chopped onions as you place into the bowl).
- evenly spread the onions through the meat until all ingredients are in the bowl.
- Add 3 TBSP’s Worcestershire Sauce, salt and pepper (oregano, basil and any other spices can be added for additional flavor).
Mix all ingredients evenly in the bowl, the meat will absorb the flavors and come together nicely when cooked.

Step 3: Prepare your meat balls.

- evenly roll your ingredients into golf ball sized meat balls and set on a plate.
- heat up a deep pan on medium heat, when heated, spray the pan with your fat free olive oil.
- place the meat balls into the pan and cook for 3-7 minutes, until golden brown on all sides.
- when all meat balls are cooked, place onto a side dish so you can start on the sauce (keep them close as you will be adding them

Step 4: The fun begins now with the preparation of the sauce.

- using the same but clean pan as the meat balls, when heated spray with your fat free olive oil.
- mix your remaining chopped onion and garlic into the pan, cook until they are glazed.
- add your 4 cans of diced tomatoes and stir, as you stir drop in your pieces of basil.
- you will want to bring this to a bowl on medium heat for a few minutes, then place on low heat and let simmer for 20-30 minutes.

Step 5: Bringing the meat balls and sauce together.

- while the sauce is still simmering, drop in all your meat balls and stir evenly.
- let simmer for 5-10 minutes.

Step 6: Optional vegetable addition

- add in your already steamed vegetables into the pan and stir.

–

For more healthy alternative recipes, personal trainer advice, or free online workouts, please visit GetFitOkc.com.