Pork Meatballs with Zucchini and Natural Tomato Sauce

Tender ground pork meatballs seasoned with fresh herbs, served over sautéed zucchini ribbons and topped with a slow-simmered tomato sauce made from whole ingredients.

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Preparation Time

• Prep: 20 minutes
• Cook: 25 minutes
• Total: 45 minutes
• Servings: 4

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Ingredients

For the meatballs:

• 500 g (1.1 lb) lean ground pork
• 1 garlic clove, minced
• 1 egg
• 1 tbsp finely chopped parsley
• 1 tbsp finely chopped onion
• 2 tbsp oat flour or finely ground oats
• ½ tsp dried oregano
• ½ tsp black pepper
• Pinch of sea salt (optional)

For the tomato sauce:

• 4 ripe tomatoes, peeled and chopped
• 1 tbsp extra virgin olive oil
• 1 garlic clove, minced
• 1 tbsp fresh basil or ½ tsp dried basil
• ½ tsp dried thyme
• 1 tbsp tomato paste (no added sugar)
• ½ cup water or low-sodium vegetable broth
• Pepper to taste

For the zucchini:

• 2 medium zucchinis, sliced into ribbons or spiralized
• 1 tsp olive oil
• Fresh parsley or basil to garnish

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Instructions

1. Prepare the meatballs: In a large bowl, mix all meatball ingredients until well combined. Form into small balls (about 20–24).
2. Cook the meatballs: In a non-stick skillet over medium heat, sear the meatballs for 2–3 minutes on each side until browned. Remove and set aside.
3. Make the sauce: In the same skillet, add olive oil and garlic. Sauté 1 minute, then add tomatoes, tomato paste, herbs, and broth. Simmer for 10–15 minutes.
4. Return meatballs to the skillet. Cover and simmer in the sauce for another 10–12 minutes until cooked through.
5. Prepare the zucchini: While the sauce simmers, sauté zucchini in olive oil for 3–4 minutes until just tender.
6. Serve the meatballs over the zucchini, spoon sauce over the top, and garnish with fresh herbs.

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Estimated Nutritional Value (Per Serving)

Nutrient	Approximate Amount
Calories	~340 kcal
Protein	~26 g
Carbohydrates	~12 g
Sugars	~6 g
Total Fat	~20 g
Saturated Fat	~5 g
Fiber	~3 g
Vitamin C	~40% DV
Iron	~18% DV
Zinc	~30% DV

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Evidence-Based Health Benefits

1. Lean pork supports muscle maintenance and immune function
It is a rich source of bioavailable iron, vitamin B12, and zinc.
Reference: McAfee AJ et al., 2010. Proceedings of the Nutrition Society.

2. Tomatoes are rich in lycopene, which may reduce cardiovascular risk
Cooked tomatoes improve lycopene bioavailability, which supports vascular and cellular health.
Reference: Story EN et al., 2010. Annual Review of Food Science and Technology.

3. Zucchini is low in calories and high in antioxidants
It offers vitamin C, lutein, and beta-carotene that support skin, vision, and immune defense.
Reference: United States Department of Agriculture (USDA), FoodData Central.

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Kitchen Tips

• If using store-bought tomato sauce, choose one with no added sugar or preservatives.
• For a gluten-free version, oat flour can be replaced with almond flour.
• Add grated carrots or finely chopped spinach to the meatballs to increase fiber.
• Use a spiralizer for zucchini to create a pasta-like base without refined starches.