Baked veal meatballs with low-carb breadcrumbs and rosemary
Baked veal meatballs with OVER Low Carb Breadcrumbs are a simple and tasty main course that combines the delicacy of veal with the fragrance of aromatic herbs and the pleasant texture of a breaded crust.
The OVER Low Carb Breadcrumbs, used both in the mixture and to coat the meatballs, result in a preparation that is soft on the inside and slightly crispy on the outside, with a much lower carbohydrate content compared to the version made with traditional breadcrumbs.
Parmigiano Reggiano enriches the flavor of the meat, while fresh rosemary adds an intense aromatic note. Baking in the oven completes the preparation without the need for frying, making these meatballs ideal for a family lunch or a low-carb dinner.
Ingredients
For 2 people – about 6 meatballs
| Ingredient | Quantity |
|---|---|
| Lean ground veal | 300 g |
| OVER Low Carb Breadcrumbs | 45 g |
| Medium egg | 1 (about 50 g without shell) |
| Grated Parmigiano Reggiano | 25 g |
| Extra virgin olive oil | 12 g |
| Cold water | 20 g |
| Fresh chopped parsley | 3 g |
| Fresh chopped rosemary | 2 g |
| Fine salt | 2 g |
| Freshly ground black pepper | to taste |
Preparation time
Total time: about 40-45 minutes
Ingredient preparation: 15 minutes
Baking in the oven: 20-25 minutes
Resting after cooking: 3 minutes
Servings: 2 (about 3 meatballs per person)
Preparation
1. Prepare the ingredientsPlace the ground veal in a large bowl, trying to gently separate it with a fork without compressing it too much. Wash the parsley and rosemary, dry them thoroughly, and finely chop them. Use only the tenderest needles from the rosemary, removing the woody stems. Divide the OVER Low Carb Breadcrumbs into two portions: 20 g will be used for the mixture, and the remaining 25 g will be used for the external breading. 2. Prepare the meatball mixtureAdd the egg, grated Parmigiano Reggiano, parsley, and about half of the chopped rosemary to the veal. Incorporate the 20 g of Low Carb Breadcrumbs intended for the mixture, the cold water, the salt, and a dash of black pepper. Mix gently with your hands or a fork until you obtain a uniform mixture. OVER Low Carb Breadcrumbs are particularly high in fiber and tend to absorb liquids more quickly than traditional breadcrumbs. For this reason, it is important not to overwork the mixture and to let it rest for 3-4 minutes so that the breadcrumbs can hydrate. The mixture should be soft, slightly moist, and easy to shape without being sticky. 3. Shape and coat the meatballsDivide the mixture into 6 similarly-sized portions and form round meatballs, working them gently between your palms. Avoid compressing them too much, as an overly compact mixture could make the meat drier after cooking. Spread the remaining 25 g of Low Carb Breadcrumbs on a deep plate and add the rest of the chopped rosemary. Roll each meatball in the breadcrumbs, rotating it gently until you achieve a thin, uniform coating. Arrange the meatballs on a baking sheet lined with parchment paper, leaving a little space between each one. |
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4. Prepare the meatballs for baking
Preheat the oven to 190 °C (static mode).
Evenly distribute the 12 g of extra virgin olive oil over the surface of the meatballs, using a kitchen brush.
This step allows the breading to brown during baking without the need to submerge the meatballs in oil.
If you want a particularly even surface, gently roll the meatballs on the parchment paper after brushing them.
5. Bake the meatballs
Place the baking sheet on the middle rack of the preheated oven and bake for about 20-25 minutes, turning the meatballs gently halfway through.
The actual time depends on their size. They should be golden on the outside and cooked through on the inside, without losing their softness.
To reliably check for doneness, use a food thermometer: since it is ground meat, the internal temperature should reach at least 71 °C.
Avoid unnecessary extended cooking time, as lean veal can dry out quickly.
6. Rest and serve
Remove the meatballs from the oven and let them rest for about 3 minutes before transferring them to a serving plate.
This short rest allows the juices to distribute more evenly throughout the meat.
Arrange the meatballs on a plate, completing the presentation with a few sprigs of fresh rosemary, as shown in the photograph.
Serve them while still hot, optionally accompanying them with grilled vegetables, sautéed zucchini, or a simple fresh salad.
Serving tips
For particularly soft meatballs, choose lean veal that is not completely fat-free and ask the butcher for a fine grind.
OVER Low Carb Breadcrumbs have a high absorption capacity due to the presence of fiber. It is therefore important to respect the indicated quantities and add the water as instructed, avoiding an overly dry mixture.
The external breading should be thin: there is no need to create a thick layer, as low-carb breadcrumbs develop a fuller texture than traditional ones.
For an even golden color, arrange the meatballs well-spaced on the tray and turn them gently halfway through cooking.
Storage: Store the cooked meatballs in the refrigerator in a sealed container and consume within 2 days. Reheat thoroughly before serving.
Why it works
This recipe makes the most of OVER Low Carb Breadcrumbs using one of the most famous preparations in Italian cuisine: meat meatballs.
The breadcrumbs serve a dual function. Inside the mixture, they help bind the ingredients and retain moisture; on the outside, they form a coating that develops a pleasantly crunchy texture during baking.
Unlike traditional breadcrumbs, OVER breadcrumbs contain only 4.12 g of carbohydrates per 100 g, with a high supply of fiber and protein.
The veal, egg, and Parmigiano contribute to the protein content of the preparation, while the extra virgin olive oil and rosemary complete the dish with flavor and aroma.
The result is a low-carb main course that retains the look and taste of traditional breaded meatballs without resorting to conventional flours or breadcrumbs.
Average nutritional values
Estimated values per 100 g and per serving of about 184 g, considering 2 portions of 3 meatballs each.
| Nutritional value | Per 100 g | Per serving |
|---|---|---|
| Energy | 818 kJ / 196 kcal | 1,502 kJ / 359 kcal |
| Fat | 10.2 g | 18.8 g |
| of which saturates | 3.9 g | 7.2 g |
| Carbohydrates | 0.6 g | 1.1 g |
| of which sugars | 0.2 g | 0.3 g |
| Fiber | 4.7 g | 8.6 g |
| Protein | 23.0 g | 42.1 g |
| Salt | 0.96 g | 1.76 g |
The nutritional values are estimated based on the quantities indicated, using official data from OVER Low Carb Breadcrumbs and the CREA food composition tables.
The total weight of the ingredients before cooking is about 459 g. For the calculation, a 20% weight loss during oven baking was assumed, resulting in about 367 g of cooked meatballs, equivalent to two servings of about 184 g.
This weight loss is indicative and relates mainly to water evaporation. The calculation assumes that the breadcrumbs and oil used remain in the preparation and does not consider any loss of fat in the cooking juices.
For the meat, lean veal from the CREA tables was used as a reference. The actual values may vary depending on the cut and the fat percentage of the ground meat.
To obtain a more precise estimate per 100 g, it is advisable to weigh the meatballs after cooking and use the actual nutritional values of the meat purchased.