Kefir and soy sauce are wonderful for your gut health, so give this healthy meatball dish a go for something a little bit different!
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Yields:
4 serving(s)
Prep Time:
45 mins
Cook Time:
25 mins
Total Time:
1 hr 10 mins
Cal/Serv:
710
Ingredients
For the sauce
1 small courgette, roughly chopped
1 small carrot, roughly chopped
1 small red pepper, deseeded and roughly chopped
1 red onion, roughly chopped
2 garlic cloves, crushed
2 Tbsp. vegetable oil
2 x 400g tins chopped tomatoes
100 ml natural kefir drink
2 Tbsp. soy sauce
For the meatballs
300 g beef mince, see intro
100 g fresh breadcrumbs
100 ml natural kefir drink
1 medium egg
To serve
300 g wholewheat spaghetti
Small handful parsley, leaves picked and finely chopped
Directions
Step 1For the sauce, in a food processor, pulse the courgette, carrot, red pepper, onion
and garlic until finely chopped. Empty ó into a large bowl and set remaining
mixture aside.
Step 2Line a large baking tray with baking
parchment. For the meatballs, add all the
ingredients and plenty of seasoning to
the vegetable bowl and mix to combine.
Shape into 16 meatballs, arrange on the
lined tray and chill for 30min, to firm up.
Step 3Heat the oil in a large, deep non-stick
frying pan or casserole dish over
medium-high heat and brown the
meatballs all over. Remove to a plate.
Step 4Add remaining vegetable mixture and
some seasoning to the pan and cook for
2min. Stir in the tomatoes, kefir and soy
sauce and bring to the boil. Reduce heat
and simmer for 5min, stirring occasionally.
Step 5Meanwhile, bring a large pan of salted
water to the boil and cook the spaghetti
according to pack instructions. Drain.
Step 6Add the meatballs to the tomato
sauce and bubble gently for 5min,
or until cooked through. Serve with the
spaghetti and scatter over the parsley.
Per serving:
Calories: 710
Protein: 35g
Total fat: 23g
Saturates: 7g
Carbs: 83g
Total sugars: 19g
Fibre: 13g
Minimal effort, maximum flavour. 46 of our easiest dinner recipes to try this week
The GH Kitchen Team are Good Housekeeping’s resident recipe developers and all-round food obsessives. GH Kitchen Director Sarah Akhurst is our resident hosting pro and loves nothing more than putting on a foodie feast for friends. Our GH Kitchen Manager Linzi Pucino is our very own Italian food expert (originally hailing from the North East of Scotland!) and can be found working her way through midweek recipes that cover all bases, from haggis to ragu! Our Kitchen Editor Nadine Brown loves digging into the stories behind her favourite foods and enjoys applying her eclectic tastes to more modern, flavour-forward recipes - just don't give her too much chilli! Our Junior Food Content Produce Frankie Prichard combines a love of beautiful presentation and flavour-led, seasonal cooking in her recipe development, along with a passion for bringing people together through food. With a wealth of professional kitchen experience between them, they’re dedicated to ensuring every Good Housekeeping recipe is the best it can be, so you can trust they’ll work every single time
