Pam Smith’s Aussie Beef Protein Power Bowl

Join registered dietitian and culinary nutritionist Pam Smith as she creates a nutrient-dense Protein Power Bowl featuring Australian grassfed beef meatballs. Made with roasted mushrooms, herbs and spices, the flavourful meatballs are paired with farro, black lentils, roasted sweet potato, roasted peppers and massaged kale for a balanced combination of protein, fibre and essential nutrients.

Finished with a rich black garlic aioli, this colourful bowl showcases the delicious taste, nutritional benefits and sustainability credentials of Australian grassfed beef. Discover how premium beef protein can be combined with wholesome grains and vegetables to create a satisfying, craveable meal that delivers both flavour and nutrition.

Recipe: Protein Power Bowl: Cast Iron Seared Aussie Meatballs, Ancient Grains and Greens, Black Garlic Aioli

Aussie Grassfed Beef Meatballs 

1 1/2 pounds lean ground Grassfed beef
½ lb. ground roasted cremini mushrooms, recipe follows
1 tablespoon orange zest (from one orange)
½ cup packed cup fresh parsley and/or mint leaves, finely chopped
1 tablespoon extra virgin olive oil
1 cup red onion, finely diced
3 tablespoons minced garlic
2 tablespoons Smokey Shroom seasoning (recipe below)
1 tablespoon Creole seasoning
½ cup milk
1 egg, lightly beaten
½ cup panko
½ cup feta, grated
Pomegranate Molasses or Balsamic glaze, optional

Method:

1. To a medium bowl, add the ground beef, ground mushrooms, herbs and orange zest.
2. Heat EVO in a small pan, add onion and sauté until sweet and translucent. Add garlic and seasonings and sauté another 30 seconds. Place in shallow bowl to quickly cool and then add to the beef mushroom mixture.
3. Stir milk, egg, panko and grated feta together and let rest for 5 minutes or so to make a panade (gives perfect texture to the meatballs). Add to the beef mushroom mixture.
4. Gently combine the mixture without squeezing too hard or overworking the meat. Lightly wet your palms and shape the meat into small balls, a little smaller than the size of a golf ball, about 1½ inches, or 1 1/2 oz. each.  Hold chilled until ready to cook. 

 

Roasted Mushrooms

2 pounds Cremini mushrooms, cut in small dice if large, quartered if small.
1 tablespoon extra virgin olive oil
1 ½ teaspoons Creole seasoning

Method:

1. Place two baking sheet pans in oven and preheat the oven to 400º F.
2. In a large bowl, toss the mushrooms with the olive oil and Creole seasoning. Spread in an even layer on the heated baking sheets. Bake on the middle rack of the preheated oven for 15 to 20 minutes, stirring every 5 minutes, until the mushrooms are tender and quite dry. They will reduce considerably in volume (by half). Remove from the heat and allow to cool. 
3. Grind in food processor fitted with the steel blade until chopped fine (to the size of hamburger) but still retaining some texture. Makes 1 lb. or about 2 cups.

Citrus Sherry Vinaigrette

¼ cup sherry vinegar
2 tablespoons fresh squeezed lemon juice
2 tablespoons freshly squeezed orange or clementine juice
1-2 teaspoons honey
1 tablespoon Dijon mustard
½ teaspoon Creole seasoning
1 tablespoon Citrus Spice blend
1/3 cup extra virgin olive oil

Method:

1. Whisk together the sherry vinegar, citrus juice, honey, Dijon mustard, creole seasoning, Citrus Spice blend (or zest, salt and pepper) and then drizzle in 1/3 cup olive oil while whisking to emulsify. Adjust seasoning and honey, to taste.  

 

Black Garlic Aioli  

1/2 cup mayonnaise
2 tablespoons lemon juice
2 tablespoons lower sodium tamari or soy sauce
1 tablespoon Smoky ‘Shroom Seasoning, recipe below
½ tablespoon black garlic puree
1/2 teaspoon Creole seasoning

Method:

1. Whisk ingredients together. Refrigerate until ready to use.

 

Smoky ‘Shroom Seasoning

2 tablespoons smoked paprika
2 tablespoons mushroom powder (dried porcini mushrooms, ground to powder)
2 tablespoons minced onion
2 tablespoons garlic granules
2 tablespoons sugar in the raw
2 tablespoons freshly ground black pepper
1 tablespoon lemon zest
1 tablespoon kosher salt, preferably Diamond Crystal
1 tablespoon dried thyme

Method:

1. Blend together all ingredients in a bowl. Store in airtight container.