Chef Ray – Mighty Meatballs

These meatballs are a family favourite. Served with last week’s Broccoli & Zucchini Fry to give a great combination of protein and vegetables.

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Mighty Meatballs

These meat balls a family favourite. Served with last weeks Broccoli & Zuccini Fry to give a great combination of protein and vegetables.

Prep Time20 minutes mins

Cook Time30 minutes mins

Total Time50 minutes mins

Course: Main Course

Keyword: Australian Healthy Food Guide, Healthy Cooking, Healthy Eating, Healthy Food, Healthy Food Guide, Healthy Recipe, HFG, Mighty Meatballs

Servings: 4

Calories: 643kcal

Ingredients

For the meatballs:

• 1 onion, diced
• 2 cloves garlic, finely chopped
• 500 g minced beef or lamb
• 1 tsp dried mixed herbs
• 1 egg, whisked
• 2 Tbsps almond meal

For the sauce:

• 1 Tbsp. olive oil
• 2 onions, thinly sliced
• 2 cloves garlic, crushed
• 1 carrot, grated
• 400 g can chopped tomatoes
• 1 Tbsp. balsamic vinegar

To finish:

• ½ cup grated cheese of your choice (mozzarella, cheddar, Colby, etc. or a mix)
• a few springs of basil leaves, roughly torn
• Broccoli & Zucchini Fry
• 1 Tbsp. extra virgin olive oil

Instructions

• Pre-heat the oven to 180℃/355℉ (200℃/390℉ regular)
• Place all the meatball ingredients in a mixing bowl. Season well with salt and freshly ground black pepper, and mix well with your hands (or a spoon). Shape the miz into about 16 meatballs and palce in the fridge until needed.
• Heat the oil in a large oven-proof frying pan or stovetop-safe casserole over medium heat. Add the onion and cook, stirring for a couple of minutes until beginning to soften. Add the garlic, carrots, and tomatoes. Stir to mix, bring up to the boil and add the vinegar. Remove the meatballs from the fridge and carefully place into the sauce, Transfer to the oven and cook for 10 minnutes.
• Carefully remove from the oven and sprinkle over the cheese, then return to the oven to cook for another 10 minutes, until the cheese has melted and is starting to brown.
• While the meatballs are cooking, prepare the Broccoli & Zucchini. Fry (or another accompaniment of your choice).
• To serve, divide your vegetables side between bowls. Top with the meatballs and sauce, sprinkle wuth basil and drizzle with extra virgin olive oil just before serving.

Notes

Scofield, Grant; Zinn, Caryn; Rodger, Craig (2019) What The Fat? Recipes Blackwell & Ruth

Although I’m not a qualified chef I do like to pretend I’m on Master Chef. I source the recipes from the stated source (not sauce) and make them by taking photos of the meal I produce for myself.

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