December 18, 2024
Healthy Turkey Meatballs
Healthy Turkey Meatballs
4 serves | 40 min cook
INGREDIENTS
For the sauce
- 1 tbsp rapeseed oil
- 1 onion finely chopped
- 2 carrots finely diced
- 2 celery sticks, finely diced
- 2 garlic cloves thinly sliced
- 1 fennel bulb halved and thinly sliced, fronds reserved
- 500g carton tomato passata
- 2 tbsp chopped parsley
- broccoli and potatoes or pasta and salad to serve
For the meatballs
- 400g pack lean turkey breast mince
- 4 tbsp porridge oats
- 1 tsp fennel seeds
- crushed
- 1 garlic clove
- crushed
- spray of oil
METHOD
- Step 1 - Heat the oil in a large non-stick frying pan with a lid, then tip in the onion, carrots, celery, garlic and fennel, and stir well. Cover the pan and cook over a medium heat for 8 mins, stirring every now and then. Pour in the passata and season well with salt and pepper. Cover and leave to simmer for 20 mins.
- Step 2 - Meanwhile, tip the mince into a large bowl. Add the oats, fennel seeds and leaves, the garlic and plenty of black pepper, and mix in with your hands. Lightly shape into 25 meatballs about the size of a walnut. Spray or rub a non-stick pan with a little oil and gently cook the meatballs until they take on a little colour. Give the sauce a stir, then add the meatballs and parsley. Cover and cook for 10 mins until they are cooked through and the veg in the sauce is tender. Serve with broccoli and baby potatoes in their skins, or pasta and salad.
Nutrition: per serving
- Kcal 314
- fat 9g
- saturates 2g
- carbs 24g
- sugars 12g
- fibre 7g
- protein 28g
- salt 0.37g
In this bulletin...
Ingredients 500g barramundi fillets 2 tbsp olive oil Salt and black pepper, to taste 1 cup cherry tomatoes, halved ½ cup mixed olives, sliced 1 clove garlic, minced 1 tbsp capers, drained Zest of 1 lemon ¼ cup fresh parsley, chopped Lemon wedges, to serve Instructions Prepare the Barramundi Preheat the oven to 200°C (390°F). Pat the barramundi fillets dry and season with salt, pepper, and a drizzle of olive oil. Place them on a lined baking tray. 2. Make the Tomato & Olive Medley In a bowl, mix cherry tomatoes, olives, garlic, capers, lemon zest, and half the parsley. Toss with olive oil and season with salt and pepper. 3. Roast and Serve Spoon the tomato and olive mixture over the fish. Roast in the oven for 12–15 minutes until the barramundi is opaque and flakes easily. Remove from the oven, garnish with the remaining parsley and a squeeze of lemon juice, and serve warm. Nutrition and Cooking Times Serves: 4 | Prep time: 10 minutes | Cook time: 15 minutes Nutrient Value per serve: Calories: 350kcal | Protein: 35g | Fat: 4g | Carbohydrates: 10g
In this bulletin...