Chilli meatballs with spiced couscous
Nutrition Info.(per serve)
480g prime beef mince
4 teaspoons garam masala
2 tablespoons olive oil
4 cups (300g) mushrooms, sliced
1 onion, finely diced
2 teaspoon smoked paprika
2 x 400g can no-added-salt crushed tomatoes
1 red chilli
400g can chilli beans
1 cup wholemeal couscous
1 tsp cinnamon
4 tablespoon low-fat natural yoghurt
fresh rocket, to garnish
Total fat 20g
Saturated fat 6g
Dietary fibre 13g
1 Mix mince and garam masala together. Roll mince into 16 evenly sized meatballs. Heat oil in a large frying pan and add the meatballs, turning every few minutes. Meanwhile blitz the capsicum, mushrooms, onion, paprika, tomatoes and chilli in a food processor to form a chunky vegetable sauce (if you don’t have a processor just finely dice the vegetables and mix the ingredients together).
2 Pour the vegetable sauce on to the meatballs and add the beans. Stir and simmer for 15-20 minutes until the meatballs are cooked through. Cook couscous according to packet instructions and add the cinnamon.
3 Serve meatballs with couscous and natural yoghurt. Garnish with fresh rocket.
Make it gluten free: Check ground spices are gluten free and use quinoa or buckwheat instead of couscous.
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