THE DAIRY KITCHEN
Cheesy Meatballs with Vegetable Couscous
By THE DAIRY KITCHEN
Serves
4
Difficulty
Easy
Preparation
25 MINS
Cooking
30 MINS
These delicious cheesy meatballs are cooked in a fragrant lemon sauce and served with a vegetable spiked cous cous
Ingredients
Lemon Sauce
1 large onion, grated1 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 , extra400g 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 couscous1 cup diced sweet potato
1/2 cup chopped red capsicum
Handy Tips
Serve leftovers for lunch in wholemeal pita pockets for extra carbohydrates.
Meatballs are also delicious served with a dollop of natural yoghurt.
Nutrition (per serve)
| Energy (kj) | 2249 |
| Sugars (g) | 7.4 |
| Protein (g) | 40.9 |
| Dietry Fibre (g) | 2.9 |
| Fat Total (g) | 15.8 |
| Sodium (mg) | 553 |
| Saturated (g) | 7.9 |
| Calcium (mg) | 304 |
| Carbohydrates (g) | 55.9 |
| Iron (mg) | 4.5 |
Method
- 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.
- Combine all meatball ingredients and season to taste. Using clean hands, roll tablespoonfuls of mixture into balls.
- Place meatballs into the reduced sauce and simmer for 15-20 minutes or until cooked through. Stir in lemon juice.
- 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.
