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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, grated
1 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 , extra
400g 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 couscous
1 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
All nutrition values are per serving.

Method

  1. 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.
  2. Combine all meatball ingredients and season to taste. Using clean hands, roll tablespoonfuls of mixture into balls.
  3. Place meatballs into the reduced sauce and simmer for 15-20 minutes or until cooked through. Stir in lemon juice.
  4. 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.

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