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Sweet and sour meatballs with veggie rice

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Meatballs make an ideal family supper – children will love to help make them, too.
Serves
2
Prep
20 minutes
Cook
35 minutes
Each 373g serving contains (excludes serving suggestion)
KCal
338
Carbs
48.5g
Fibre
4.9g
Protein
16.2g
Fat
8.1g
Saturates
2.10g
Sugars
15.9g
Salt
0.40g
Portion Fruit & Veg
3
Ingredients
Ingredients
75g beef or pork mince
half small onion, finely chopped
4 ready-to-eat dried apricots, finely chopped
half tbsp fresh parsley, chopped
1 tbsp fresh breadcrumbs
a little beaten egg
For the rice:
50g basmati rice
1 tbsp frozen sweetcorn
1 tbsp frozen peas
half small red or orange pepper, chopped
For the sauce:
1 tsp oil
half small onion, finely chopped
half small red or orange pepper, chopped
200g tin chopped tomatoes
1 tsp soft brown sugar
1 tsp red wine vinegar
Method
  1. Preheat the oven to 200ºC/ gas 6. Mix together the mince, onion, apricots, parsley and breadcrumbs in a bowl. Add enough egg to bind, and roll the mixture into 6–8 balls. (Let the kids help make the meatballs.) Place on a baking sheet and cook for 10–12 minutes.
  2. Meanwhile, cook the basmati rice according to its pack instructions, adding the sweetcorn, peas and pepper 5 minutes before the end of its cooking time.
  3. To make the sauce, heat the oil in a small pan and add the onion and pepper. Fry for 3 minutes.
  4. Add the tomatoes, brown sugar and wine vinegar, and simmer for 1 minute.
  5. Remove the mixture from the pan and pour into a blender and blend until smooth.
  6. Return the mixture to the pan and add the cooked meatballs.
  7. Heat through for 1 minute. Serve the meatballs and sauce on the rice.
Chefs tips
  • Turkey mince is ideal for a lower-fat version.
  • Meatballs freeze well, so it’s a good idea to make a batch to freeze. You could also make extra sauce and freeze individual portions of meatballs and sauce in plastic cups.
  • Freezing instructions: Freeze the sauce and meatballs separately. Defrost in the fridge or microwave and thoroughly reheat until piping-hot throughout.
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