Tasty mince balls

Author: Yvonne Walus - Recipe writer

Photographer: Melanie Jenkins

Serves: 4 (makes 4 school lunches)

Time to make: 35 mins

Hands-on time: 15 mins

Ingredients

More weights & measures

spray oil, to grease

1 egg

2 tablespoons light evaporated milk

250g lean beef mince

1 cup cooked rice

1 cup grated vegetables (such as courgettezucchiniXszucchini, summer squashX, carrots, mushrooms)

1 teaspoon dried oregano

1 teaspoon mild English mustard

¼ teaspoon salt

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Instructions

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1 Preheat oven to 180°C. Lightly grease a baking tray.

2 In a large bowl beat egg then add evaporated milk and beat. Add the remaining ingredients and mix well. Use a fork to make sure rice is evenly distributed.

3 Shape heaped tablespoons of the mixture into falafel-sized balls and place on prepared baking tray. Bake for 20 minutes until brown. Serve with pita bread and homemade pasta sauce, and pack in the lunchbox with a chiller pad.

Variations

Make it gluten free: Check mustard is gluten free.
Matching snacks: Fresh fruit + low-fat yoghurt.

Nutrition Info (per serve)

Calories 203 cal

Kilojoules 850 kJ

Protein 18 g

Total fat 8 g

Saturated fat 3 g

Carbohydrates 15 g

Sugar 2 g

Dietary fibre 1 g

Sodium 230 mg

Calcium 40 mg

Iron 3 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.