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Spaghetti and meatballs

Serve these herby Mediterranean-style meatballs with cooked pasta for a tasty midweek meal

Spaghetti and meatballs

Meal type: Main meal

Serves: 2

Total time: 1 hour 15 minutes

Preparation: 30 minutes

Cook: 45 minutes

  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

Each Portion Contains:

Energy 2343.6kJ 558kcal 28%
Carbs 65.5g -
Fat 16.1g Low 23%
Saturates 5.4g Low 27%
Sugar 21.6g Low 24%
Salt 1.25g Low 21%

% = an adult's reference intake

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Ingredients

For the meatballs

225g (8oz) extra lean minced beef

2 small shallots, finely chopped

55g (2oz) courgettes, coarsely grated

25g (1oz) fresh wholemeal 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)

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