Module 11 · The Week
Tomato-Basil Meatballs with Courgette Ribbons
Tomato-Basil Meatballs with Courgette Ribbons is a keto dinner with 6.1 g net carbs, 32 g protein and 38 g fat per serving (510 kcal). It serves 6 and takes 1 hour 5 minutes in total.
Juicy organic meatballs simmer in a bright tomato sauce and sit over quickly seared courgette ribbons. Freeze the sauce separately for a fast supper.
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Allergens in this Ketogeni recipe: eggs, milk, tree nuts. Includes listed optional alternatives; check actual ingredient labels and substitutions.
Yield: 6 servings · Active time: 26 min · Total time: 1 h 5 min
| Per serving | Amount |
|---|---|
| Net carbohydrates | 6.1 g |
| Protein | 32 g |
| Fat | 38 g |
| Energy | 510 kcal |
Nutrition figures are estimates, not medical advice. Check ingredient labels and weigh your own portions, especially when tracking a strict daily carbohydrate limit. How to interpret these estimates.
Ingredients
- 700 g organic minced beef, 15-20% fat
- 1 piece organic large egg
- 35 g organic Parmesan, grated
- 15 g organic almond flour
- 10 g organic garlic, grated
- 400 g organic chopped tomatoes, no added sugar
- 30 g organic unsweetened tomato paste
- 600 g organic courgettes, ribbons
- 30 ml organic olive oil
- 20 g organic basil leaves
- 1 pinch fine sea salt
- 1 pinch black pepper
Step-by-step method
- Mix beef with egg, Parmesan, almond flour, half the garlic, salt and pepper. Shape 18 meatballs.
- Brown meatballs in batches in a wide pan with half the oil. Transfer to a plate.
- Add remaining oil and garlic. Stir briefly, then add tomatoes and paste; scrape browned bits from the pan.
- Return meatballs and simmer gently until fully cooked through and tender.
- Sear courgette ribbons briefly until just tender. Divide into six portions, add meatballs and sauce, finish with basil.
Chef’s tips
- Provisional nutrition: do not use these figures as a safe daily carb allowance until Claude verifies ingredient gram weights against exact Matvaretabellen/USDA records and checks product labels.
- Flag for Claude: tomato products are label-dependent and tomato paste is concentrated; estimate is rounded up from stated weights. Ground meat must be fully cooked.
- Nutrition values are planning estimates, not verified laboratory values. Check exact weights and product labels before using them in a strict daily carbohydrate count.
Variations
- Use a weighed portion of shredded cabbage instead of courgette; recalculate.
Storage
Cook sauce and meatballs up to three days ahead or freeze up to two months. Cook courgette fresh.
Questions and answers
How many net carbs are in Tomato-Basil Meatballs with Courgette Ribbons?
One serving has 6.1 g net carbohydrates, 32 g protein and 38 g fat (510 kcal). The recipe makes 6 servings. These figures are estimates; your own ingredients may differ.
Can I make Tomato-Basil Meatballs with Courgette Ribbons ahead, store or freeze it?
Cook sauce and meatballs up to three days ahead or freeze up to two months. Cook courgette fresh.
Which allergens are in Tomato-Basil Meatballs with Courgette Ribbons?
It contains eggs, milk and tree nuts, as listed by Ketogeni for this recipe. Always check the labels of the products you use.
Is Tomato-Basil Meatballs with Courgette Ribbons gluten-free?
Yes. None of the ingredients contain gluten. Check the labels of processed ingredients such as stock or spices.
Can I vary Tomato-Basil Meatballs with Courgette Ribbons?
Yes. Use a weighed portion of shredded cabbage instead of courgette; recalculate.