Parsley and fennel meatballs with spaghetti

Serves: 4

Time to make: 40 mins

Ingredients

1 teaspoon fennel seeds
1 small onion, finely chopped
500g trim pork mince
1 tablespoon Worcestershire sauce
½ teaspoon salt
½ teaspoon pepper
3 tablespoons fresh parsley, finely chopped (plus extra to serve)
2 tablespoons plain flourall purpose flourX, for dusting
2 x 400g cans chopped tomatoes
half packet dried spaghetti (250g)
2 tablespoons finely grated parmesan or cheddar cheese (optional)

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Instructions

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1 Crush fennel seeds in a pestle and mortar or roughly chop with a knife. Put into a large bowl with onion, mince, Worcestershire sauce, salt, pepper and parsley. Mix well. Using wet hands, shape into 12 patties, press them tightly, then roll in flour. Heat a large frying pan until hot. Add patties and fry for 10-12 minutes, turning regularly with a spoon, until golden all over.

2 Add tomatoes, then cover with a tight-fitting lid or a large plate and simmer for 10 minutes. Remove lid and simmer for a further 10 minutes, turning meatballs every so often to coat in sauce.

3 Meanwhile, cook spaghetti in a large pan of boiling salted water according to packet instructions, until al dente. Drain, return to pan then toss through tomato mixture and scatter over cheese and extra parsley.

Variations

Use flavoured tomatoes in the sauce for an extra flavour boost.

Nutrition Info (per serve)

Calories 400 cal

Kilojoules 1675 kJ

Protein 37.8 g

Total fat 4.6 g

Saturated fat 1.6 g

Carbohydrates 52.7 g

Sugar 8.5 g

Dietary fibre 5.4 g

Sodium 590 mg

Calcium 140 mg

Iron 5.3 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.