(Makes 6 to 8 servings)
If pineapple-coconut juice is
not available, a 50/50 combination of pineapple juice
and coconut milk will work just as well.
½ cup 125
mL sweetened flaked coconut
1
tablespoon 15 mL canola oil
1
medium-sized onion, finely chopped
1
green bell pepper, finely chopped
24 ounces
680g frozen pre-cooked meatballs
½
cup 125 mL beef broth
1 cup 250
mL pineapple-coconut juice
1
cup 250mL ketchup
¼
cup 60mL brown sugar
2
tablespoons 30mL soy sauce
2
tablespoons 30mL cider vinegar
2
tablespoons 30mL cornstarch
¼
cup 60 mL pineapple-coconut juice
Brown the coconut in a dry frying
pan over medium heat. Stir constantly to prevent
over-browning. Set aside.
Heat the canola oil in a frying pan
over medium-high heat.
Add the onion and green pepper.
Cook and stir until the onion and pepper are slightly
softened.
Transfer the onion and green pepper
to the slow cooker bowl.
Add the frozen meatballs, beef
broth, and pineapple-coconut juice.
In a bowl, combine the ketchup,
brown sugar, soy sauce, and cider vinegar. Mix well.
Pour the ketchup mixture over the
meatballs. Stir to mix all the ingredients and coat the
meatballs with the sauce.
Cover. Cook on low for 6 to 8
hours.
Combine the cornstarch and
pineapple-coconut juice in a bowl. Stir until the
mixture is smooth.
Turn the slow cooker heat to high.
Stir in the cornstarch mixture.
Cook and stir until the sauce thickens.
Place the meatballs and sauce in a
serving dish. Sprinkle with browned coconut flakes.
Per
serving (1/8 recipe): 430 calories, 27 g total fat, 13 g
saturated fat, 14 g protein, 33 g carbohydrate, 4 g
fibre, 21 g sugars, 1380 mg sodium.
Recipes provided by Phyllis Hinz & Lamont Mackay
"The
Cooking Ladies"
www.thecookingladies.com
