Mediterranean-style meatballs

Spaghetti and meatballs

Category: Main meal | Serves: 2

Prep time: 30 minutes, 20 minutes to chill | Cooking time: 45 minutes

Ingredients

For the meatballs

225g (8oz) extra lean minced beef

2 small shallots, finely chopped

55g (2oz) courgettes, coarsely grated

25g (1oz) fresh breadcrumbs

1 tbsp tomato puree

1 clove garlic, crushed

2 tbsp chopped fresh mixed herbs

Freshly ground black pepper to taste

A little plain flour, for dusting

2 tsp sunflower oil

 

For the tomato sauce

227g (8oz) can chopped tomatoes

125ml (4fl oz) vegetable stock

2 small shallots, finely chopped

1 red pepper, deseeded and chopped

1 carrot, finely chopped

1 tbsp tomato puree

1 tbsp tomato ketchup

2 tbsp chopped fresh mixed herbs (such as flat leaf-parsley, oregano or marjoram, and thyme or coriander)

  1. Place all meatball ingredients, except flour and sunflower oil, in a bowl; mix together. Shape mixture into 8 even balls; roll each ball lightly in flour. Place on a plate; chill in the fridge for 20 minutes. Preheat oven to 180oC/fan 160oC/gas mark 4.
  2. Heat oil in a non-stick frying pan; fry meatballs over a medium heat for 6-7 minutes or until sealed, turning occasionally. Transfer meatballs to an ovenproof dish; set aside and keep hot.
  3. Place all tomato sauce ingredients into same frying pan. Bring gently to the boil, stirring occasionally.
  4. Pour sauce over meatballs. Cover with foil and cook in oven for 30 minutes; remove foil and stir, then cook in oven for a further 15 minutes or until cooked.
  5. Serve with cooked spaghetti, fusilli or other pasta of your choice (wholegrain if possible) and something green such as broccoli, green beans or a mixed side salad.

Nutritional information

Mediterranean Style Meatballs