Greek-style meatball tray bake
Serves: 4
Time to make: 1 hr 10 mins
Hands-on time: 20 mins
Total cost: $17.60 / $4.40 per serve
(at time of publication)
Ingredients
- spray oil
- 200g penne pasta
- 2 carrots, cut in wedges
- 3 parsnips, cut in wedges
- 400g lamb mince
- ½ cup cooked couscous
- 1-2 teaspoons garlic purée
- 3 tablespoons chopped fresh parsley or fresh mint or 1 teaspoon dried mint
- 2 onions, cut in wedges
- 700g tomato pasta sauce
- 100g reduced-fat feta cheese
Instructions
1 Preheat oven to 190ºC. Spray a large ovenproof dish with oil. Cook pasta in boiling water until tender. Cook carrots and parsnips for 5 minutes in boiling water.
2 Place mince in a bowl with couscous, garlic, herbs and pepper. Mix well and shape into 20-24 small meatballs.
3 Add drained vegetables to ovenproof dish with onions. Add pasta sauce and toss to coat evenly.
4 Add meatballs to dish. Sprinkle with feta and bake for 50 minutes. Serve with chopped fresh parsley.
Variations
Make it gluten free: Use gluten-free pasta and use brown rice or quinoa instead of couscous. Check pasta sauce is gluten free.
Nutrition Info (per serve)
-
Calories 564cal
-
Kilojoules 2360kJ
-
Protein 41g
-
Total fat 10g
-
–Saturated fat 4g
-
Carbohydrates 75g
-
–Sugars 25g
-
Dietary fibre 9g
-
Sodium 810mg
-
Calcium 230mg
-
Iron 5mg
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.
Photographer: Melanie Jenkins
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
