Meatball stew

Meatball stew

Serves: 8 (1 meal + 1 frozen meal)

Time to make: 1 hr

Hands-on time: 30 mins

Ingredients

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1kg premium beef mince

2 cups fresh breadcrumbs

2 cloves garlic, crushed

1 egg

½ teaspoon salt

3 tablespoons flour

2 tablespoon olive oil

2 onions, diced

2 tablespoons no-added-salt tomato paste

2 swedes, peeled, diced

3 carrots, trimmed or 500g baby carrots

3 parsnips, peeled, cut in thick rounds

2 cups stout beer

2 cups liquid salt-reduced beef stock

5 sprigs thyme

3 cups dry polenta

4 cups broccoli

Instructions

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1 Place beef, breadcrumbs, garlic, egg and salt in a large bowl. Mix until well blended. With wet hands shape meat into about 64 small balls. Place in bowl and sprinkle flour over. Toss lightly to coat.

2 Heat a large deep-lidded frying pan to high. Add half the oil. Brown meatballs then transfer to a plate and set aside. Add the remaining oil and onions. Cover and fry on low for 5 minutes until soft.

3 Add tomato paste. Heat, while stirring, for 1 minute. Add vegetables, stout, stock and thyme. Bring to the boil. Cover, reduce heat and simmer for 30 minutes. Return meatballs to pan and simmer for 10 more minutes, stirring occasionally.

4 Prepare polenta following packet directions. Steam broccoli. Serve large spoons of stew over polenta with broccoli on the side.

HFG tip

To freeze: Pack in a freezer-safe container and freeze for up to 6 weeks. To thaw, defrost in the microwave for 10 minutes, then in a saucepan, reheat gently until simmering.

Nutrition Info (per serve)

Calories 430 cal

Kilojoules 1800 kJ

Protein 42 g

Total fat 14 g

Saturated fat 5 g

Carbohydrates 70 g

Sugar 19 g

Dietary fibre 9 g

Sodium 520 mg

Calcium 140 mg

Iron 7 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.