Weekday family friendly easy meals always come in useful. Save any leftover meatballs and serve cold with a salad the next day or in a lunchbox. If you have plenty of time then feel free to slowly simmer a more in-depth flavoured tomato sauce but this Squash-Mato Sauce is a quick and healthy 5 minute option. I serve them on raw spiralised courgette but any spiralised or mixed sauteed vegetable will do just fine.
Courgetti Meatballs with Speedy Squash-Mato Sauce
Grain-free, Gluten-free, Dairy-free, Refined Sugar-free
Serves 3-4
Ingredients:
Meatballs:
500g pork mince
1/2 onion, finely diced
1 clove garlic, minced
1 medium carrot, grated
1/2 cup (approx 120ml) passata (or use chopped tinned tomato)
2 tbsp tomato puree
1 tbsp fish sauce
1/2 cup ground almonds
1 medium egg
1 tbsp oregano
salt and fresh ground pepper
Speedy Squash-Mato Sauce:
1 cup (250ml) passata (or chopped tinned tomato)
1 1/2 cup (250g) cooked squash (steam or roast; avoid boiling which adds too much moisture)
1 tsp oregano
salt and pepper to taste
To serve:
2 large courgettes, washed, trimmed, spiralised or julienned
Optional: nutritional yeast for a cheesy sprinkle
Instructions:
1. Preheat oven to 180 degrees celsius, 360 degrees farenheit and line a baking sheet with parchment paper or lightly grease with coconut oil.
2. Mix all meatball ingredients in a large bowl until well combined. If you don't feel confident with the level of seasoning pan fry a small amount of the mixture and taste before adjusting seasoning.
3. Form even sized meatballs with the mix. Depending on preferred size, it will yield a varying number, generally 12-16.
4. Lay evenly on lined baking sheet and place in preheated oven for approx 30 minutes or until cooked through (clearly larger meatballs will take longer and vice versa).
5. To make sauce, blitz all ingredients in a high power blender until smooth then transfer to a saucepan and gently heat and season to taste.
6. Arrange courgetti on plates, top with meatballs, sauce and nutritional yeast if using.
 |
| Courgetti Meatballs |
Courgetti Meatballs with Speedy Squash-Mato Sauce
Grain-free, Gluten-free, Dairy-free, Refined Sugar-free
Serves 3-4
Meatballs:
500g pork mince
1/2 onion, finely diced
1 clove garlic, minced
1 medium carrot, grated
1/2 cup (approx 120ml) passata (or use chopped tinned tomato)
2 tbsp tomato puree
1 tbsp fish sauce
1/2 cup ground almonds
1 medium egg
1 tbsp oregano
salt and fresh ground pepper
Speedy Squash-Mato Sauce:
1 cup (250ml) passata (or chopped tinned tomato)
1 1/2 cup (250g) cooked squash (steam or roast; avoid boiling which adds too much moisture)
1 tsp oregano
salt and pepper to taste
To serve:
2 large courgettes, washed, trimmed, spiralised or julienned
Optional: nutritional yeast for a cheesy sprinkle
Instructions:
1. Preheat oven to 180 degrees celsius, 360 degrees farenheit and line a baking sheet with parchment paper or lightly grease with coconut oil.
2. Mix all meatball ingredients in a large bowl until well combined. If you don't feel confident with the level of seasoning pan fry a small amount of the mixture and taste before adjusting seasoning.
3. Form even sized meatballs with the mix. Depending on preferred size, it will yield a varying number, generally 12-16.
4. Lay evenly on lined baking sheet and place in preheated oven for approx 30 minutes or until cooked through (clearly larger meatballs will take longer and vice versa).
5. To make sauce, blitz all ingredients in a high power blender until smooth then transfer to a saucepan and gently heat and season to taste.
6. Arrange courgetti on plates, top with meatballs, sauce and nutritional yeast if using.
 |
| Courgetti Meatballs on Celeriac Fennel and Sprout Hash |
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