Low Histamine Meatballs in Creamy Sauce with Mashed Potatoes
A comforting and creamy dish that combines tender meatballs with mashed potatoes and a gentle creamy sauce, perfect for those watching histamine triggers.
Ingredients
For the meatballs
- 1 lb fresh ground beef or turkey Use very fresh meat to reduce histamine risk.
- 1 large egg
- 1/2 cup gluten-free breadcrumbs Or mashed potato binder for variation.
- 2 tbsp fresh parsley, minced
- 1 tsp fine sea salt
- 1/2 tsp ground black pepper
- 1/2 tsp dried oregano
For the creamy sauce
- 1 cup fresh cream Or lactose-free cream alternative.
- 1 cup low-sodium chicken broth Freshly made or low-histamine store variety.
- 1 tbsp butter or olive oil
- 1 tsp cornstarch Mixed into 1 tbsp cold water to form a slurry.
- Fresh parsley To finish.
For the mashed potatoes
- 2 lbs Yukon Gold potatoes, peeled and cubed
- 4 tbsp butter
- 1/2 cup warm milk or milk alternative
- Salt and pepper To taste.
Instructions
Preparation of Potatoes
- Place potatoes in a pot, cover with cold water, add a pinch of salt, bring to a boil and simmer until fork-tender (about 15–20 minutes). Drain, mash with butter and warm milk until smooth. Keep covered and warm.
Making the Meatballs
- In a bowl, combine ground meat, egg, breadcrumbs, parsley, salt, pepper, and oregano. Mix gently—don’t overwork.
- Shape into 1.5-inch meatballs and set on a tray.
- In a large skillet over medium heat, add a thin layer of oil or butter. Brown meatballs in batches, turning to get an even golden crust.
- Remove and set aside the browned meatballs.
Building the Creamy Sauce
- In the same skillet, lower heat and add butter. Pour in fresh cream and low-sodium broth, scraping browned bits for flavor.
- Stir in cornstarch slurry and simmer until sauce begins to thicken.
- Nestle meatballs into the sauce, cover, and simmer gently for 8–10 minutes until fully cooked through.
Serving
- Spoon mashed potatoes onto plates, place meatballs and creamy sauce alongside, and finish with chopped parsley. Enjoy immediately.
Notes
Tips for success include using very fresh meat, not overcrowding the pan when browning meatballs, and simmering the sauce gently to prevent breaking. For a quicker version, bake the meatballs at 375°F (190°C) for 15–18 minutes before adding to the sauce.
Nutrition
Serving: 1gCalories: 600kcalCarbohydrates: 45gProtein: 35gFat: 30gSaturated Fat: 15gSodium: 700mgFiber: 5gSugar: 2g
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