Baked Beef Meatball Stew & Broc-Cauli Rice

Name: Baked Beef Meatball Stew & Broc-Cauli Rice with Veggies, Yoghurt & Parsley
Total time: 40 min
Yield: 2
Cuisine: Moroccan
Ingredients: 1 packet Baby Spinach Leaves; 250 g Beef Mince; 1 packet Fine Breadcrumbs; 1 Brown Onion; 1 Carrot; 1 sachet Chermoula Spice Blend; 3 Garlic; 1 packet Greek-Style Yoghurt; 1 sachet Middle Eastern seasoning; 1 packet Parsley; 1 packet Tomato Paste; 1 Tomato; 1 sachet Vegetable Stock Pot; 1 packet Cauliflower & Broccoli Rice Mix; 1 drizzle olive oil; 1 piece egg; 1 tbs flour; ¾ cup water

with Veggies, Yoghurt & Parsley

4.5(85)

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Calories

:

537 kcal

Protein

:

43g protein

Preparation Time

:

40 minutes

Difficulty

:

Easy

Allergens:

Gluten
Wheat
Milk
Eggs
May contain traces of allergens
Soy
Wheat

The chermoula, yoghurt and parsley-laced meatballs work a treat with the onion and carrot-studded red sauce, which develops a stew-like consistency in the oven. Serve over hearty basmati rice to soak up the deliciousness. *This recipe is under 650kcal per serving.*

Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts and wheat.

Ingredients

Serving amount

1 packet

Baby Spinach Leaves

250 g

Beef Mince

1 packet

Fine Breadcrumbs

(Contains: Gluten, Wheat; May be present: Soy.)

1

Brown Onion

1

Carrot

1 sachet

Chermoula Spice Blend

(May be present: Soy.)

3

Garlic

1 packet

Greek-Style Yoghurt

(Contains: Milk;)

1 sachet

Middle Eastern seasoning

1 packet

Parsley

1 packet

Tomato Paste

1

Tomato

1 sachet

Vegetable Stock Pot

1 packet

Cauliflower & Broccoli Rice Mix

Not included in your delivery

1 drizzle

olive oil

1 piece

egg

(Contains: Eggs;)

1 tbs

flour

(Contains: Gluten; May be present: Wheat.)

¾ cup

water

Nutritional Values

Calories537 kcal

Energy (kJ)2250 kJ

Fat23.8 g

of which saturates7.7 g

Carbohydrate36.4 g

of which sugars17.1 g

Dietary Fibre11.9 g

Protein43 g

Cholesterol16.2 mg

Sodium1370 mg

Potassium81.6 mg

Calcium2.4 mg

Iron0.1 mg

The average adult daily energy intake is 8700 kJ

Utensils

•Baking Dish

•Lid

Cooking Steps

1

• Preheat oven to 220°C/200°C fan-forced. Finely chop garlic and parsley. Cut tomato (see ingredients) and brown onion into thin wedges. Thinly slice carrot into half-moons. • In a medium bowl, combine beef mince, garlic, parsley (reserve a pinch for garnish!), chermoula spice blend and some Greek-style yoghurt (1 tbs for 2 people / 2 tbs for 4 people). Season with salt and pepper. • Using damp hands, take heaped spoonfuls of mixture and shape into small meatballs (4-5 per person). • Transfer meatballs to a baking dish. Drizzle with olive oil and turn to coat. Bake until browned, 10-15 minutes.

2

• While the meatballs are baking, heat a large frying pan over medium-high heat with a drizzle of olive oil. When oil is hot, cook carrot and onion, stirring until softened, 4-5 minutes. • Add tomato and cook until softened, 2 minutes. Add tomato paste and the plain flour and cook until fragrant, 1-2 minutes. • Add stock concentrate and the water and stir to combine. Season.

3

• Remove baking dish from oven, then add tomato sauce mixture. Turn meatballs to coat. • Bake until sauce is slightly thickened, a further 8-10 minutes.

4

Meanwhile, wipe out the pan and return to a medium-high heat with a drizzle of olive oil.
Cook broccoli & cauliflower rice until softened, 2-4 minutes. Season to taste.

5

• When the meatballs are done, remove from oven. • Stir through baby spinach leaves.

6

• Divide broc & cauli rice between bowls. Top with baked meatballs and veggie goulash. • Garnish with remaining parsley. Serve with remaining Greek-style yoghurt. Enjoy!