Meatball And Cauliflower Bake

High in dietary fibre, high in protein, heart healthy (low in saturated fat)

serves 4

Ingredients

  • 500g lean beef mince
  • 3 cloves of garlic
  • 1/3 cup breadcrumbs
  • 1 egg, lightly beaten
  • 1 tbsp basil
  • 1 tbsp organo
  • 1 tbsp thyme
  • 1 brown onion, diced
  • 2 carrots, diced
  • 2 bay leaves
  • 2 tbsp tomato paste
  • 800g crushed tomatoes
  • 1 cauliflower head, sprayed with olive oil and seasoned with paprika
  • 1/2 cup parmesan
  • Fresh basil to serve

Method

  1. Pre heat oven to 160C fan forced
  2. Mix beef, garlic, breadcrumbs, eggs and herbs in a bowl. Roll into 12 evenly sized balls.
  3. Cook meatballs on a medium heat in an oven proof dish until browned. Transfer to a plate.
  4. In the same pan add onion, carrot, bay leaves and cook until onion softens.
  5. Add tomato paste, crushed tomatoes and water (If needed). Add in cauliflower and cook covered for 5 minutes.
  6. Add meatballs. Cover and bake for 20 minutes or until cauliflower is cooked.
  7. Add parmesan and bake uncovered until melted
  8. Top with basil leaves and serve.

Nutrition Information per serve

  • Energy: 400 Cals
  • Protein: 44.8g
  • Total fat: 27g
  • Saturated fat: 1.9g
  • Total carbohydrates: 39.2g
  • Sugar: 7.9g
  • Dietary Fibre: 10.6g
  • Sodium: 459.9mg