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Meatballs nutrition

Beef up with hearty meatballs

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In our ‘Fuel Up’ series, sport dieticians from Singapore Sports Institute, Cheryl Teo and Ang Sin Hwee, show you how to cook up delicious meals to last through a day’s training. In this second episode, we take a look at serving up hearty meatballs in tomato sauce as the main course of the day.

Love meatballs? Why not make your own? This is a fun recipe to make with the rest of the family or with your kids. You can double or triple this recipe as you like. It stores well in the freezer or refrigerator for an instant homemade meal after a long day in the office or as a post-workout meal. The combination of beef and tomatoes in this dish provides a wholesome meal that is rich in protein, iron and cancer-fighting lycopene.

For a high carb meal, have this with pasta, or in between a wholegrain burger bun as a meatball slider.

For a low carb meal, have this on top of a salad, or with cauliflower rice.



Meatballs


 
Estimated time needed: 35 minutes


Serves: 2 to 3

Ingredients

Meatballs
  • 300g beef mince, swap this with pork, chicken or even tuna if you prefer
  • 1 slice bread, roughly torn, OR ½ cup breadcrumbs
  • 1 small egg
  • 1 tablespoon Worchestershire sauce 
  • 1 tablespoon tomato paste
  • 1 teaspoon mustard

Tomato sauce 

  • 1 medium onion, diced
  • 3 cloves garlic, minced
  • 1 carrot, chopped
  • 1 stick celery, chopped
  • 2 x 400g cans tinned tomatoes
  • 1 tablespoon tomato paste
  • ¾ cup water
  • ½ tsp dried herbs, optional
  • 2 tablespoon canola/ olive oil
  • Salt & pepper to taste


Instructions

  1. To make meatballs, combine all ingredients for the meatballs in a large mixing bowl. Mix well to combine. Roll tablespoonfuls  of mixture into balls and place them on a tray. Cover with cling wrap and refrigerate for 15 minutes or until firm. This prevents the meatballs from falling apart in the tomato sauce. Note: You can also panfry or grill the meatballs and serve them as they are, or with a sweet and sour sauce with vegetables. The options are endless!
  2. In a large pot, heat 1 tablespoon of oil over medium heat and sauté onion and garlic till soft and translucent, about 2 minutes. 
  3. Add carrots and celery and sauté till fragrant for another 1-2 minutes.
  4. Add tinned tomatoes, tomato paste, ¾ cup water and allow the mixture to simmer for 1-2 minutes.
  5. Remove the chilled meatballs from the refrigerator and drop them into the tomato mixture. Simmer uncovered for 20 minutes, turning the meatballs halfway through to ensure they cook evenly. Serve with a side of your choice.



If you love this recipe try the following as well to make it a complete day's meal:


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