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Meatballs with couscous

by wiki
10 October, 2016
in Dinner
0
Meatballs with couscous
Meatballs with couscous
  • 0:15 Prep
  • 0:20 Cook
  • 4 Servings
  • Capable cooks

Ingredients

  • 500g lean lamb mince
  • 1 egg, lightly beaten
  • 1 cup fresh breadcrumbs
  • 1 large apple, grated
  • 2 teaspoons dried oregano
  • 1/3 cup fresh flat-leaf parsley leaves, chopped
  • olive oil cooking spray
  • 1 1/2 cups Massel chicken style liquid stock
  • 1 1/2 cups couscous
  • 1 lemon, rind finely grated
  • 60g marinated red capsicum, chopped
  • 2/3 cup low-fat yoghurt, to serve

Method

  • Step 1
    Preheat oven to 180°C. Line 2 baking trays with baking paper.
  • Step 2
    Combine mince, egg, breadcrumbs, apple, oregano, half the parsley, and salt and pepper in a bowl. Mix well.
  • Step 3
    Shape tablespoonfuls of mince mixture into balls. Arrange in a single layer on baking trays. Spray with oil. Bake for 20 minutes, swapping trays halfway through, or until meatballs are just cooked through.
  • Step 4
    Meanwhile, bring stock to the boil in a saucepan. Remove from heat. Stir in couscous. Cover. Set aside for 5 minutes or until stock has been absorbed. Use a fork to separate grains. Stir through rind and remaining parsley. Serve meatballs with couscous, capsicum and yoghurt.

Nutrition

  • 2776 kj

    Energy

  • 21g

    Fat Total

  • 8g

    Saturated Fat

  • 6g

    Fibre

  • 42g

    Protein

  • 142mg

    Cholesterol

  • 623.43mg

    Sodium

  • 14g

    Carbs (sugar)

  • 74g

    Carbs (total)

All nutrition values are per serve
  • Author: Alison Roberts
  • Image credit: Louise Lister
  • Publication: Super Food Ideas

0
Tags: chickenEggLambmeat
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