Baked meatballs with tomato, olives and ricotta

Our healthier meatball recipe uses lean pork mince while combining with ricotta and olives to enrich the flavour. High in protein and low in salt, this recipe is also gluten-free.

Serves: 4

Time to make: 55 mins

Hands-on time: 15 mins

Ingredients

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spray oil
500g lean pork mince
2 tablespoons chopped fresh flat-leaf parsley
1 small carrot, finely grated
2 teaspoons zest of lemon
1 medium onion, finely chopped
2 cloves garlic, crushed
400g can cherry tomatoes
1 large courgettezucchiniX, diced
¼ cup pitted, sliced kalamata olives
⅓ cup ricotta
4 medium potatoes, chopped
¼ cup skim milk
2 bunches steamed broccolini, or 6 cups steamed broccoli florets, to serve

Instructions

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Preheat oven to 160°C. Lightly spray a 1.5L (6-cup) capacity ovenproof dish with oil. In a large bowl, combine mince, parsley, carrot and zest. Shape mince mixture into 12 large meatballs (about 2 tablespoons each).
Spray a large non-stick frying pan with oil and set over high heat. Cook meatballs, turning, for 3–4 minutes, or until golden. Transfer to baking dish (meatballs will not be cooked through).
Return same pan to medium heat and spray with a little more oil. Gently fry onion for 5 minutes, or until softened. Add garlic and cook, stirring, for a further 1 minute. Add tomatoes, courgette, olives and 1/2 cup water and bring to the boil. Reduce heat and simmer for 8–10 minutes, or until thick. Carefully pour tomato mixture over meatballs and dot top with ricotta. Bake for 20 minutes, or until bubbling.
Meanwhile, boil potatoes for about 15 minutes, or until tender. Drain, return to saucepan with milk, and mash until smooth. Serve meatballs with mash and steamed broccolini.

Nutrition Info (per serve)

Calories 440 cal

Kilojoules 1840 kJ

Protein 38 g

Total fat 16 g

Saturated fat 6 g

Carbohydrates 30 g

Sugar 12 g

Dietary fibre 9 g

Sodium 270 mg

Calcium 160 mg

Iron 5 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.