Italian Meatballs with Mushroom Cream Sauce (Low FODMAP)

20 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Makes 12-24 • Ok to make ahead: Steps 1-3

We often think only of classic spaghetti and meatballs so we pair the meatballs with red sauce and serve them over pasta. This is, of course delicious, but…the combination of creamy white sauce and flavorful meatballs is a great change of pace that I think you will love! I added sauteed mushrooms to the sauce for added flavor, texture, and nutrition. Serve the meatballs on their own as a delicious main course or make bite-size meatballs and serve them as a hot appetizer.

Ingredients: Meatballs

3/4 cup gluten-free panko, gluten-free oats (or use pork panko for a low-carb version)

1 cup parmesan cheese, grated

1 bunch green onions (green part only) chopped

1 large egg (or 2 medium eggs)

2 tablespoons low FODMAP ketchup (I used Smoke N Sanity Ketchup)

2 tablespoons low FODMAP tomato sauce

2 teaspoons gluten-free Worcestershire sauce

2 teaspoons dry thyme

1 teaspoon Kosher salt

1/2 teaspoon black pepper

1 pound ground beef (15% fat, grass-fed, organic preferred)

1 pound ground pork (grass-fed organic preferred)

1 - 2 tablespoons minced fresh parsley, for serving

Ingredients: Cream Sauce

2 tablespoons salted butter

2 tablespoons gluten-free all-purpose flour

1 teaspoon dried thyme

1/2 teaspoon Kosher salt

1/4 teaspoon black pepper to taste

14 ounces low FODMAP chicken broth (I use Whole Foods Organic 365 chicken broth, or Gourmend low FODMAP Organic Chicken Broth - use code IBSGC15 for 15% discount)

1/2 - 3/4 cup dry white wine (such as Sauvignon blanc or chardonnay)

2/3 cup heavy whipping cream

Ingredients: Mushrooms (optional but delicious!)

1 tablespoon extra virgin olive oil

1 tablespoon salted butter

1 teaspoon dry thyme

1 1/2 - 2 cups oyster mushrooms, chopped

1/2 teaspoon Kosher salt

1/4 teaspoon black pepper

Directions: Meatballs

(1) Prepare: Preheat oven to 400 degrees F. Line a large, rimmed baking sheet with parchment paper (for easy cleanup).

(2) Make the meatballs: Combine the panko, parmesan, green onion greens, egg, ketchup, tomato sauce, Worcestershire sauce, thyme, salt, and pepper in a large bowl. Crumble the meat over the mixture and mix well. Shape into 1-1/2-inch balls and place, with a little space in between, on your prepared pan. (If you are making these for an appetizer you can make smaller meatballs and cook them for a shorter period of time.)

(3) Cook the meatballs: Bake for 10 minutes. Check the meatballs and if they are getting overly browned on the bottom, you can turn them over. Otherwise, leave them as is and bake until the meat is no longer pink, about 10 minutes more. Remove from the oven, transfer to a warmed serving dish.

Directions: Sauce

(4) Cook the mushrooms (if using): While the meatballs are cooking, chop the mushrooms. Put a large skillet over medium-high heat. When the pan is hot add 1 tablespoon each olive oil and butter. Add 1 teaspoon dry thyme and let is sizzle in the oil and butter mixture for 30 seconds. Add the chopped mushrooms and cook them, stirring periodically until they turn golden brown. Season with 1/2 teaspoon salt, and 1/4 teaspoon pepper. Remove from heat and set aside.

(5) Make the cream sauce: Melt the butter in a medium saucepan over medium heat. Stir in the flour and cook 1-2 minutes so the flour is cooked in the butter. Add the thyme, salt, and pepper until smooth. While whisking the sauce, gradually add the broth until you have a thick creamy sauce. Next, add the wine, and whisk it into the cream sauce. Finally, add the cream and whisk in. Heat just to a gentle boil, then reduce the heat a bit and cook and stir until thickened about 2 minutes. If you are adding mushrooms, stir them into the cream sauce.

(6) Plate and serve: Drizzle the sauce generously over the meatballs and serve with some extra sauce on the side. Sprinkle the meatballs and sauce with chopped parsley. If you like, serve the meatballs on a bed of pasta or rice.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

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