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
Ingredients 70 g chocolate protein powder 2 tbsp raw cacao powder (replace cocoa 1:1) 170 g smooth peanut butter 5 tbsp milk of choice (add 1 extra tbsp if mixture feels too thick) 3 tbsp maple syrup Optional: ½ tsp vanilla extract or a pinch of salt (helps balance cacao’s bitterness) For the Chocolate Topping 100 g dark chocolate (70% or higher) 1 tsp coconut oil Instructions Step 1 Mix the peanut butter, maple syrup and milk in a large bowl. Step 2 Add the protein powder and cacao and mix to form a smooth dough. Step 3 Roll out between two pieces of baking paper to your preferred thickness. Use a Christmas tree cookie cutter to cut out Christmas tree shapes. Freeze for 30-60 minutes Step 4 Break up the dark chocolate into a heat-proof bowl and add the coconut oil. Melt in the microwave, then drizzle on top of the chilled brownies ensuring the sides are covered. Step 5 Freeze again for around 10 minutes or until the chocolate is set. Nutrition and Cooking Times Prep time: 30 minutes | Freeze time: 60 minutes | Total time: 1 hour 30 minutes Nutrient Value: Calories: 210kcal | Protein: 10g | Fat: 18g | Carbohydrates: 13g
Swiss Ball Exercises
In this bulletin we discuss Fibre...