A simple idea for a busy lunch the whole family can enjoy.
Ingredients
- 600g lean beef mince
- 1 small zucchini, grated
- 3 green onions, finely chopped
- 80g cup mushrooms, grated
- 1 teaspoon dried mixed herbs
- 2 tablespoons olive oil
- 1 medium brown onion, chopped
- 2 garlic cloves, crushed
- 1 medium red capsicum, chopped
- 575g jar tomato pasta sauce
- 1/4 cup chopped fresh basil leaves
- cooked spaghetti, to serve
Method
- Step 1Combine mince, zucchini, green onion, mushroom and dried herbs in a bowl. Season with salt and pepper. Roll level tablespoons mixture into balls. Place on a plate.
- Step 2Heat 1 tablespoon oil in a large nonstick saucepan over medium-high heat. Cook meatballs in batches, turning, for 5 to 6 minutes or until browned. Transfer to a plate.
- Step 3Heat remaining oil in pan. Add brown onion and garlic. Cook, stirring, for 3 minutes or until onion has softened. Add capsicum. Cook, stirring, for 2 minutes. Add pasta sauce. Bring to the boil. Return meatballs to pan. Reduce heat to low. Simmer, covered, for 20 minutes or until meatballs are cooked through. Stir in basil. Serve meatball mixture with spaghetti.
- High protein
- Low carb
- Low kilojoule
- Lower gi
Nutrition
1691 kj
Energy
22g
Fat Total
6g
Saturated Fat
5g
Fibre
36g
Protein
93mg
Cholesterol
660.9mg
Sodium
12g
Carbs (sugar)
14g
Carbs (total)
All nutrition values are per serve
Notes
To freeze: Place cooled meatball mixture in a large airtight container. Cover. Freeze for up to 3 months.
To reheat: Thaw in fridge overnight. Transfer mixture to a large saucepan over medium heat. Cook, covered, for 30 minutes or until heated through.
Tip: Raw meatballs can also be frozen in a single layer in an airtight container or snap-lock bag for up to 3 months.
- Author: Kim Coverdale
- Image credit: John Paul Urizar
- Publication: Super Food Ideas
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