Italian meatball bake

Italian meatball bake

I love meatballs.  As a child I would help mum make these and my special job was to roll the meatballs after mum had made the meatball mixture.  A great recipe for all the family.

Ingredients for 1 serving

218g extra lean beef mince
46g spring onion
300g chopped tomatoes, blended until smooth
1 garlic clove, crushed
15g fresh basil
6g olive oil
33g mozzarella
1 whole egg
149g mixed salad leaves
48ml Sweet chilli sauce
salt and pepper

(Example ingredient amounts given, adjust accordingly to your requirements)

Method

  • Pre-heat your grill to its highest setting.
  • Finely chop the basil leaves.
  • Whisk the egg in a bowl and set aside.
  • Add half of your crushed garlic to a bowl along with the mince and half of the basil.
  • Take a minute to mix the ingredients into the mince before adding seasoning to taste.
  • Add half of the egg and use your hands to incorporate the egg into the mixture, this is going to help to bind the meatballs.
  • Shape the mince into small balls.  Don’t be tempted to make large meatballs as these will take much longer to cook.
  • Pop the meatballs in the fridge while you make the sauce.
  • Put a sauce pan onto a medium heat and add the olive oil and garlic.
  • Before the garlic starts to colour, add the blended tomatoes along with the sweet chilli sauce and pop a lid on for a few minute to bring the sauce to a simmer.
  • When the sauce starts to simmer, pop the meatballs into the sauce and cover with the lid again to allow the meatballs to poach without reducing the sauce.
  • When you’re happy that the meatballs are cooked through (they will be firm to the touch), remove the lid to reduce and thicken the sauce.
  • Pre-heat your grill to its highest setting.
  • When you’re happy with the thickness of the sauce, season the sauce to taste and stir through the remaining basil leaves.
  • Transfer the meatballs to an ovenproof container and top the meatballs with the mozzarella.
  • Pop the meatballs under the grill to melt and brown the mozzarella.
  • Slice the spring onion before adding it to a side plate with the mixed salad leaves.
  • When the cheese is golden brown, remove the meatballs from the grill and serve with your salad.

Notes

  • Make sure your mince is extra lean, less than 5% of fat per 100g.
  • I have used 2/3rds of my beef mince amount and 1/3rd of my egg from my proteins list, as well as cheese from my additional fats list.
  • For those following older BC plans, the need to weigh vegetables has been removed so I have been generous with the tomatoes.
  • For those on 2018 BC plans, sweet chilli sauce is a swap for other side sauces provided you choose one with equivalent macros.
  • Why not make another portion for another day.
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