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Baked Meatballs with Rocket & Feta Salad

Serves: 4  |  Prep Time: 15 mins  |  Cooking Time: 40 mins

Ingredients 

  • 2 tsp extra virgin olive oil (10 mls)
  • 1/2 brown onion, diced (50 grams)
  • 2 cloves garlic, crushed (6 grams)
  • 400 grams lean beef mince
  • 1/4 cup wholemeal breadcrumbs (15 grams)
  • 1 free-range eggs (50 grams)
  • 1/4 cup grated Parmesan (36 grams)
  • 1 tbsp fresh parsley, chopped (5 grams)
  • Salt
  • Pepper
  • 700 mls tomato passata
  • 1 tsp dried Italian herbs (1 grams)
  • 2 cups rocket lettuce (60 grams)
  • 1/2 cup reduced-fat feta, crumbled (120 grams)
  • 2 tomato, diced (200 grams)
  • 1 bunch fresh basil leaves, chopped (60 grams)
  • 1 tbsp balsamic vinegar (20 mls)

Method 

  • Preheat oven to 180C.
  • Heat two teaspoons of olive oil in a frying pan over a medium-high heat. Add the onion and garlic and cook for 1-2 minutes or until onion is soft and translucent.
  • Combine the onion and garlic with mince, breadcrumbs, egg, Parmesan and parsley. Season with salt and pepper.
  • Roll mince mix into 24 small meatballs.
  • Reheat the frying pan and add the meatballs, cooking for 4-5 minutes, to brown
    all over.
  • Place the meatballs, tomato passata and dried herbs into a baking dish with a lid
    and bake in the oven for 30 minutes or until the meatballs have cooked through
    and passata is bubbling.
  • About 10 minutes before the meatballs are ready, prepare the salad by combining
    rocket, feta, tomato and basil. Season with salt and pepper and dress with
    remaining olive oil and balsamic.
  • Divide the meatballs and sauce evenly between four bowls with salad on the side. 

385 Calories per serve. 

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