I made these meatballs for my boyfriend and my dad the other night… they were absolutely delicious, pretty simple and very healthy. For those of you who haven’t heard of Theresa Cutter, she is my angel! Also known as ‘The Healthy Chef’, Theresa’s recipes are fresh, easy, healthy and always a crowd pleaser with the family and friends. I’ve posted some of her other recipes before but if you haven’t checked out her website and you’re in to healthy cooking you MUST have a look as on each recipe she gives you an over view of the benefits and the nutritional value of the foods you are cooking. In this recipe, I have basically just copy and pasted to give you an example of the way she communicates her creations.
See Theresa’s website here:
Organic Meatballs in Tomato Sauce
WHY IT’S GOOD:
These meatballs contain all the essential nutrients such as quality protein and antioxidants needed to build muscle, fight disease and support a healthy body. When using beef mince, I like to use lean Pasture (Grass) Fed beef and make the mince myself. Grass fed beef is definitely the healthy option, its has four times more Vitamin E than grain Fed beef, it has high levels of Omega 3 fats (good fats) which will protect the heart and nourish the brain. Lean beef is also high in iron and protein to help keep you full, repair muscle and for sustained energy. Spinach is a great source of folate, calcium, magnesium, iron, zinc, vitamins A, K and B needed for supporting the immune system, oxidation and for bone health. Tomatoes are high in lycopene, especially cooked tomatoes, which can provides protection against cancer. They are also a great source of potassium that has been shown to lower high blood pressure and reduce the risk of heart disease.
500 g lean grass fed beef (minced)
125 g ricotta cheese, drained (use deli style ricotta which is firmer)
200g baby spinach (cooked in a little olive oil and lemon, liquid drained)
½ cup fresh chopped parsley
1 organic / free range egg
pinch of nutmeg
sea salt and pepper to taste
4 cups Napolitana fresh tomato sauce
Combine beef, ricotta, spinach, ½ cup parsley, egg, nutmeg, salt and pepper.
Shape into large balls and coat in a little olive oil then place in a deep tray lined with greaseproof paper. Do not squish together and make sure there is enough room around the meatballs.
Bake meatballs for 10 minutes, then add napolitana half way up the pan. bake for a further 20 minutes until sauce is bubbling.
Serve sprinkled with fresh chopped parsley a little grated parmesan and green vegetable spaghetti.
TO MAKE GREEN VEGETABLE SPAGHETTI:
1 leek – cut into thin strips
6 zucchini, cut into spaghetti on a mandonlin
black pepper + a squeeze of lemon
Cook the leek in a pan over medium heat with 1 tsp olive or grape seed oil.
Add the zucchini and toss through for a few seconds until warm.
Season with a little lemon and black pepper.
Divide between serving plates and top with the meatballs.
BASIC TOMATO SAUCE
1 tbsp olive oil
1 onion, finely chopped
1/2 chopped fresh chilli, seeded (optional) if you want a little heat
800 g chopped peeled tomato or pureed fresh roma tomato
small handful (10) basil leaves shredded
1 tablespoon apple juice concentrate
1/4 tsp cinnamon
sea salt and freshly ground pepper
NB: add 1 tablespoon tomato paste for a richer flavor.
Saute onion for 5 minutes over a medium heat until golden.
Add the rest of the ingredients except for the basil and simmer over a low heat for 20 minutes or until the sauce is rich and thickened. The longer the cooking time the richer the sauce will be. Add the fresh basil last and use sauce as required. Season to taste and enjoy.
Protein: 25 g
Carbs: 4.9 g
Fat: 8.5 g
I hope you give this one a try, seems like a lot of effort but it’s really not too bad and it’s worth it in the end. Enjoy!