Tasty mince balls
Reviewed by our expert panelServes: 4 (makes 4 school lunches)
Time to make: 35 mins
Hands-on time: 15 mins
Total cost: $8.00 / $2.00 per serve
(at time of publication)
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
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.
Photographer: Melanie Jenkins
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.
This site complies with the HONcode standard for trustworthy health information
