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Glazed meatball bake

Family friendly baked meatballs

4

Serves

15 mins

Prep Time

1 hr

Cook Time

Allyson Gofton

Recipe author

Allyson Gofton

Mince is a staple in most Kiwi homes. So show the kids how to make this easy recipe once and they can prepare it for the family next time!

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High Iron

High Protein

Dairy Free

Ingredients

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500g Quality Mark beef mince

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400g pumpkin

seeds and skin removed

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2 large Agria potatoes

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2 medium parsnip

peeled

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2 large carrots

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peeled

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1/4 cup tomato sauce

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1 egg

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lightly whisked

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1/2 tsp dried mixed herbs

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2 Tbsp white flour

Glaze

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1/4 cup tomato sauce

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1 Tbsp worcestershire sauce

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Method

To Make

1

Preheat the oven to 200°C.

2

Cut the vegetables into bite-sized chunks and toss in a good dash of oil.

3

Place the vegetables in a large ovenproof dish and bake for 30 minutes.

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4

While the vegetables are baking, prepare the meatballs.

5

Mix together the mince, tomato sauce, egg and mixed herbs.

6

Season with salt and pepper if wished.

7

Use wet hands to mould the mixture into 8 large meatballs and dust each with a little flour.

8

Heat a dash of oil in a non-stick frying pan.

9

Brown the meatballs quickly on all sides and sit them on top of the vegetables.

10

Stir the glaze ingredients together and brush evenly over the meatballs.

11

Return to the oven and cook for another 20-30 minutes until the meatballs are cooked through and the vegetables are golden.

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12

Serve with your favourite greens and accompany with a jug of gravy or a jar of your favourite chutney.

Nutrition Information per Serving (512g)

This nutrition analysis is based on 4 serves and is for the meatball bake only.

Energy

1597kJ (382 kcal)

Protein

32.9g

Total Fat

6.4g

Saturated Fat

2.6g

Carbs

43.0g

Dietary Fibre

9.3g

Sodium

383.8mg

Iron

4.6mg

Zinc

6.3mg

Vitamin B12

1.2µg