Cajun Meatball Stew

ground beef

🥗Healthier: ground turkey

💰Cheaper: ground pork

Ground turkey is leaner, while ground pork is often less expensive.

cajun seasoning

🥗Healthier: homemade spice blend

💰Cheaper: creole seasoning

Homemade blends can be lower in sodium.

okra

🥗Healthier: zucchini

💰Cheaper: green beans

Zucchini provides a similar texture, while green beans are often less costly.

chicken broth

🥗Healthier: vegetable broth

💰Cheaper: water with seasoning

Vegetable broth reduces sodium and calories.

Welcome to the kitchen and introduce the dish: Cajun meatball stew.

List the ingredients needed for the recipe.

Add ground beef to a large bowl.

Add chopped onion, celery, bell pepper, and part of the parsley to the bowl. Note that these vegetables were processed in a food processor for finer texture.

Add breadcrumbs, eggs, minced garlic, Cajun seasoning, milk, and Worcestershire sauce to the bowl.

Mix all ingredients thoroughly by hand.

Let the mixture sit while preparing a tray for meatballs.

Use a scooper (about a tablespoon and a half) to form meatballs without compacting them too tightly.

Finish forming about 50 meatballs and move to the stove.

Heat vegetable oil in a pot over medium-high heat and add flour to make a roux.

Whisk the roux until it reaches a chocolate syrup color, being careful not to burn it.

Add the vegetables to the roux and cook until the onions become transparent.

Pour in beef broth until the pot is filled about halfway to two-thirds, stirring to combine.

Bring the mixture to a boil, then reduce to a simmer.

After about 35 minutes of simmering, add Cajun seasoning and a tablespoon of hot sauce.

Carefully add the meatballs to the pot without stirring to keep them intact.

Cover and let cook for 20 minutes without stirring to allow the meatballs to firm up.

Skim off excess fat from the surface of the stew during cooking.

Optionally, add a package of brown gravy mix to thicken the gravy.

Add green onions, remaining garlic, and parsley to the pot, stirring to combine.

Let the stew cook for an additional 5 to 10 minutes before serving.

Serve the meatballs and gravy over rice.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens