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Cheesy Meatballs with Vegetable Couscous

Serves 4

Ingredients

  • Lemon Sauce
  • 1 large onion, grated
  • 1 teaspoon paprika
  • 1 teaspoon ground ginger
  • 1/2 teaspoon ground turmeric
  • 1/4 teaspoon ground cumin
  • 1 1/2 cup salt reduced chicken stock (or water)
  • 1/4 cup chopped parsley or coriander (or combination of both)
  • 1 tablespoon lemon juice
  • Meatballs
  • 1 large onion, grated , extra
  • 400g lean beef mince
  • 1 egg, lightly beaten
  • 1 cup grated reduced fat cheddar cheese
  • 2 tablespoons chopped coriander or parsley, extra
  • freshly ground black pepper, to taste
  • Vegetable Couscous
  • 1 1/4 cups couscous
  • 1 cup diced sweet potato
  • 1/2 cup chopped red capsicum
Download Recipe (PDF)

Method

  1. 1. Place all the sauce ingredients, except the lemon juice in a large frypan. Bring to the boil, reduce heat to low and simmer for 15 minutes while preparing meatballs.
  2. 2. Combine all meatball ingredients and season to taste. Using clean hands, roll tablespoonfuls of mixture into balls.
  3. 3. Place meatballs into the reduced sauce and simmer for 15-20 minutes or until cooked through. Stir in lemon juice.
  4. 4. Prepare couscous according to pack instructions. Steam or microwave sweet potato and capsicum until tender. Stir through couscous and serve topped with cheesy meatballs and sauce.

Tips / Handy Hints

Preparation Time: 25 minutes Cooking Time: 30 minutes Serve leftovers for lunch in wholemeal pita pockets for extra carbohydrates. Meatballs are also delicious served with a dollop of natural yogurt.

Nutritional Information

Nutrients per serve:
Energy (kj) 2249
Protein (g) 40.9
Fat, Total (g) 15.8
Saturated (g) 7.9
Carbohydrates (g) 55.9
Sugars (g) 7.4
Dietry Fibre (g) 2.9
Sodium (mg) 553
Calcium (mg) 304
Iron (mg) 4.5

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