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Tasty mince balls
Serves: 4 (makes 4 school lunches)
Time to make: 35 mins
Hands-on time: 15 mins
Ingredients
- spray oil, to grease
- 1 egg
- 2 tablespoons light evaporated milk
- 250g lean beef mince
- 1 cup cooked rice
- 1 cup grated vegetables (such as courgettes, carrots, mushrooms)
- 1 teaspoon dried oregano
- 1 teaspoon mild English mustard
- ¼ teaspoon salt
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Instructions
1 Preheat oven to 180°C. Lightly grease a baking tray.
2 In a large bowl beat egg then add evaporated milk and beat. Add the remaining ingredients and mix well. Use a fork to make sure rice is evenly distributed.
3 Shape heaped tablespoons of the mixture into falafel-sized balls and place on prepared baking tray. Bake for 20 minutes until brown. Serve with pita bread and homemade pasta sauce, and pack in the lunchbox with a chiller pad.
Variations
- Make it gluten free: Check mustard is gluten free.
- Matching snacks: Fresh fruit + low-fat yoghurt.
Nutrition Info (per serve)
-
Calories 203cal
-
Kilojoules 850kJ
-
Protein 18g
-
Total fat 8g
-
–Saturated fat 3g
-
Carbohydrates 15g
-
–Sugars 2g
-
Dietary fibre 1g
-
Sodium 230mg
-
Calcium 40mg
-
Iron 3mg
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 Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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