Get ready for meat-free Monday with these ‘spaghetti and meatballs’ with a delicious difference.
Ingredients
- Olive oil cooking spray
- 400g eggplant, thinly sliced
- 1/2 cup grated parmesan, plus extra to serve
- 25g reduced-fat fetta, crumbled
- 2 eggs, lightly beaten
- 1 teaspoon finely grated lemon rind
- 1 long red chilli, finely chopped
- 1 tablespoon pine nuts
- 1/2 cup chopped fresh basil leaves
- 4 garlic cloves, crushed
- 1 1/2 cups Orgran gluten-free all purpose rice breadcrumbs
- 6 medium zucchini
- Cobram Estate Classic Flavour Extra Virgin Olive Oil, for shallow frying
- 1 brown onion, finely chopped
- 1 tablespoon balsamic vinegar
- 410g can chopped tomatoes with paste, basil & garlic
- 1 teaspoon caster sugar
Equipment
- Spiral vegetable slicer or julienne peeler
Method
- Step 1Heat a large deep frying pan over medium-high heat. Spray eggplant with oil. Cook, in batches, for 2 minutes each side or until golden and tender. Transfer to a board. Cool for 10 minutes. Finely chop.
- Step 2Place eggplant in a bowl. Add parmesan, fetta, egg, lemon rind, chilli, pine nuts, basil, 1/2 the garlic and 1 cup breadcrumbs. Season with salt and pepper. Stir until well combined. Place remaining breadcrumbs in a shallow dish. Roll level tablespoons of mixture into balls. Roll in breadcrumbs to lightly coat. Place on a baking tray. Refrigerate for 20 minutes or until firm.
- Step 3Meanwhile, using a spiral slicer, cut zucchini into long thin zoodles. Drain on paper towel to remove excess moisture.
- Step 4Add enough oil to the large frying pan to come 5mm up side of pan. Heat over medium-high heat. Cook balls, turning, for 5 minutes or until golden and crisp. Drain on paper towel. Cover loosely with foil to keep warm.
- Step 5Add zoodles to pan. Cook, tossing, for 1 to 2 minutes or until bright green and just tender. Transfer to a heatproof bowl. Cover to keep warm.
- Step 6Add onion and remaining garlic to pan. Cook for 5 minutes or until softened. Add vinegar. Cook for 30 seconds. Add tomatoes, sugar and 1/4 cup water. Bring to the boil. Reduce heat to low. Simmer for 4 to 5 minutes or until slightly thickened. Divide zoodles among serving bowls. Top with balls, tomato mixture and extra parmesan. Serve.
- High fibre
- Low carb
- Lower gi
Nutrition
2269 kj
Energy
31.2g
Fat Total
6.7g
Saturated Fat
8.9g
Fibre
16.3g
Protein
105mg
Cholesterol
678mg
Sodium
44g
Carbs (total)
All nutrition values are per serve
Notes
To make this recipe suitable for vegetarians, substitute parmesan for vegetarian hard cheese.
- Author: Claire Brookman
- Image credit: Guy Bailey & Craig Wall
- Publication: Super Food Ideas
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