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.
Serves 6
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.
Enjoy.
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
Calories: 210
NOTE: ORGANIC CHICKEN OR TURKEY MINCE CAN BE USED IN PLACE OF THE BEEF MINCE.
VEGETARIAN OPTION:
500 g fresh green peas
2 tablespoons chopped parsley
2 tablespoons chopped mint
4 spring onions, finely chopped
200 g chopped cooked spinach ( drained)
125 g ricotta
1/2 cup almond meal
Sea salt / pepper
Place peas in your food processor with herbs and blend until just combined but still chunky.
Remove from the machine and add sea salt, pepper, ricotta, spring onion, almond meal and spinach.
Mix through with your hands and form into balls – coating with a little extra almond meal.
Allow to rest in the fridge for 1 hour then lightly saute in a pan with a little olive oil until golden.
Serve with your home made Napolitana and Enjoy.
Hi Teresa, Is there anything vege that could be substituted for the meat? Thx, kristy
Hi Kris – Check out the recipe – there is a Vegetarian option below the meatball recipe..x
You can also use Chicken or turkey mince which is great. !
Thanks! Sorry, I always get so excited about the recipes and mustn’t have read down far enough!
Thanks Teresa have shared on twitter already!
Hi Teresa,
One last question sorry, do you have a recipe for your Napolitana sauce?
Many thanks!
Hi Teresa,
Not a fan of ricotta – could you give me a substitute please? Loving your recipes by the way well done for doing what you do.
Many thanks:)
Good substitute is grated feta cheese or you can omit all together.
TX
Hi Teresa
I am really enjoying your recipes and loved the almond crusted chicken last week. Is it possible to put a print button on your website so we can print these recipes?
Thanks for this wonderful recipe!
I made this tonight for dinner and it was beautiful!! The meatballs were moist and flavourful- you cant taste the ricotta, but it makes the world of difference when it comes to avoiding the dreaded dry meatball!
The zucchini spaghetti blew my mind! Such a simple idea and so nutritious and tasty- i may ditch traditional spaghetti forever! Filling, nutritious, tasty comfort food without the post-carb regret and bloating!
Awesome Nisha – Glad you loved it.x
Hi Teresa,
As always brilliant recipes.
My question concerns the meatball recipe. I note there are no oven temps .
Would you be so kind as to provide my concerns with the best temps for the oven for the meatballs.
Appreciated.
Audrey
Oven temp Audrey is 180 C. I’ll add it to the recipe x
have made this recipe twice now, and is definitely going to stay in rotation! It is healthy enough for me to be happy, and tasty enough for my boyfriend to be happy! thank you very much!
That’s great news Penny ! I try and balance it out so we can all enjoy healthy yummy food. x
I have made the zucchini pasta before using a vegetable peeler and I love it. But where do you by a mandolin from to make more spagetti-like shapes?
Hi Sarah – I bought my mandolin from Chef’s warehouse in Surry Hills 10 years ago – and it’s still going strong. Any good kitchen ware store will have one. The Benriner slicers are great too ! hope this helps. x
Is there a recipe somewhere for the Napolitana sauce? I searched the site and did not find it.
Many thanks,
Pierre
Hi Pierre – Recipe for the sauce is on the same page as the meatballs. Have just added it.
Another amazing recipe again, I’ve written down about 5 of your recipes to trial out this week and so far, its been wonderful. Even my carb loving bf loved the zucchini linguini after some scepticism. I couldn’t find grass fed beef around so used Woolies organic beef mince. So filling and delicious and felt great after. Thanks for your great recipes!!
Great recipe. Family loved it. Thanks again Teresa.