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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
