Mexican meatball bake

We've cut back on the saturated fat in this cheesy Mexican meatball bake by using reduced-fat cheese and light sour cream. Plus, it's high in fibre, protein and iron and low in sodium.

Serves: 6

Time to make: 40 mins

Hands-on time: 15 mins

Ingredients

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500g chicken breast mince
250g packet frozen spinach, thawed, squeezed of excess liquid
1 cup fresh multigrain breadcrumbs
1 egg white
2 teaspoons ground cumin
1 clove garlic, crushed
400g bottle passata
555g can reduced-salt baked beans
²⁄³ cup grated reduced-fat mozzarella
1 large avocado, diced
½ cup light sour cream
1 fresh green chilli, sliced
½ cup coriandercilantroX leaves
¼ cup pumpkin seeds
160g mixed salad leaves, to serve

Instructions

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1 Preheat oven to 180°C. Grease a 2–litre (8–cup) flameproof and ovenproof rectangular casserole dish. Combine the chicken, spinach, breadcrumbs, egg white, cumin and garlic in a bowl. Season with cracked black pepper. Roll the meatball mixture into 16 meatballs.

2 Place prepared dish over a medium heat. Spray with olive oil. Add the meatballs; cook, turning, for 3–4 minutes, or until browned. Next pour over the passata and the baked beans, and top with grated cheese. Bake for about 15 minutes, or until cooked through and golden brown.

3 Top with avocado, sour cream, chilli, coriander leaves and pumpkin seeds. Serve with salad.

Nutrition Info (per serve)

Calories 442 cal

Kilojoules 1848 kJ

Protein 30.0 g

Total fat 18.1 g

Saturated fat 5.3 g

Carbohydrates 31.6 g

Sugar 8.3 g

Dietary fibre 10.9 g

Sodium 484 mg

Calcium 201 mg

Iron 4.9 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.