Healthy Italian Meatballs
These Healthy Italian meatballs make a tasty supper dish
- Prep Time: 30 minutes
- Cook Time: 65 minutes
- Total Time: 1 hour 35 minutes
- Yield: 4 Servings
- Category: Mains
- Cuisine: Italian
- 1 large onion, chopped
- 1 tsp olive oil
- 400g x 2 tinned chopped tomatoes
- 2 tbsp tomato puree
- 1 tsp dried basil
- 2 tsp sugar
- 400g mince (5% fat)
- 1 garlic clove, crushed
- Grated zest of ½ lemon
- 1 tbsp parsley, finely chopped
- 1 large slice of white bread (crusts removed)
- 25ml semi-skimmed milk
- 1 large egg, lightly beaten
- Salt and pepper
- 1 tbsp flour
- 1 tsp olive oil
- Start by making the tomato sauce. Heat 1 tsp oil in a large saucepan. Add the onion and fry over a medium heat for 5 minutes.
- Add the remaining sauce ingredients, partially cover the pan and simmer gently for 30 minutes, stirring occasionally.
- Use a stick blender to puree to a smooth sauce.
To make the meatballs:
- Soak the bread in the milk for a few minutes, then squeeze out any excess milk.
- Add the bread mixture, mince, garlic, lemon zest, parsley, egg and seasoning to a large bowl and mix together using your hands until it is thoroughly combined.
- Roll into small balls, about the size of walnuts, then roll the balls lightly in flour.
- Brush a non-stick frying pan with a little oil and fry the meatballs. It is best to do this in a couple of batches. Be careful when you turn the meatballs so they don’t fall apart. I find it easiest to use 2 wooden spoons to turn the meatballs.
- Add the meatballs to the cooked tomato sauce and cook for a further 30 minutes.
Serve with spaghetti and a mixed salad.
The meatballs can also be served with rice and vegetables.
The Meatballs and tomato sauce freezes well.
- Calories: 288Kcals
- Sugar: 13g
- Fat: 6.1g
- Saturated Fat: 2.1g
- Carbohydrates: 26g
- Fiber: 4.1g
- Protein: 29g
Keywords: Healthy meatballs