Recipes ofStacey Hendriks

Nutritionist · ABN: 92511714336

What you eat impacts on how you feel, look, perform and your longterm health.

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Meatballs in Tomato Sauce

Thursday, October 03, 2019
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Total time
1 hour and 30 minutes
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Preparation time
20 minutes
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Portions
6

Ditch the typical greasy meatballs and enjoy this healthier version!

Ingredients
or500 grams of lean beef mince
or1 red onion, finely chopped
or1 carrot, grated
or1 zucchini, grated
or1 tsp mixed herb
or1/2 tsp of chili powder
or3 cloves of garlic, crushed
or1 Can of diced Tomatoes (400 g)
or2 tbsps of tomato paste
or300 grams of pasta, wholemeal
or30 grams of parmesan cheese, grated
or1/4 fresh basil leaves, torn (6 g)
Preparation
1.
Combine mince, onion, carrot , zucchini, mixed herb, chili and 3/4 of the garlic in a bowl. Roll the mixture into balls about the size of a golf ball.
2.
Heat a large non-stick frying pan over medium heat-high heat. Cook the meatballs in batches just until browned on the outside. Transfer to plate.
3.
Combine the tomato, tomato paste, 3/4 cup of water and the remaining garlic in a frying pan. Simmer over medium-low heat for 5 minutes.
4.
return meatballs to the pan. Bring to the boil. reduce the heat to low and simmer for 20 minutes or until the meatballs are cooked through and the sauce has thickened.
5.
Meanwhile, cook the pasta in a large saucepan of boiling water until tender. drain.
6.
Divide pasta, meatballs and sauce among serving dishes and sprinkle with parmesan and basil.
Nutritional information
Per 100 gPer portion (304 g)% DRI
Energy103 kcal312 kcal16 %
Fat4 g13 g20 %
Fatty acids, total saturated2 g5 g27 %
Cholesterol18 mg56 mg19 %
Sodium57 mg172 mg7 %
Carbohydrate8 g26 g9 %
Sugars1 g4 gremove
Fiber1 g4 g15 %
Protein8 g23 gremove