Baked Beef Meatball Goulash & Brown Rice
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Baked Beef Meatball Goulash & Brown Rice

Baked Beef Meatball Goulash & Brown Rice

with Veggies, Yoghurt & Parsley

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 brown rice to soak up the deliciousness.

This recipe is under 650kcal per serving.

Tags:
Calorie Smart
•Dietitian approved
Allergens:
Gluten
•Wheat
•Milk

Always read product labels for the most up-to-date allergen information. Visit hellofresh.com.au/foodinfo for allergen and ingredient information. If you have received a substitute ingredient, please be aware allergens may have changed.

Preparation Time40 minutes
Cooking Time
DifficultyMedium

Ingredients

Serving amount

1 packet

brown rice

2 clove

garlic

1 bag

parsley

½

tomato

1

onion

1

carrot

1 packet

beef mince

1 sachet

chermoula spice blend

1 packet

tomato paste

1 sachet

beef-style stock powder

1 bag

baby spinach leaves

1 packet

Greek-style yoghurt

(Contains Milk;)

Not included in your delivery

1

olive oil

1 tsp

plain flour

(Contains Gluten, Wheat;)

¾ cup

water

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Nutritional Values

Energy (kJ)2697 kJ
Fat22.2 g
of which saturates7.7 g
Carbohydrate69.3 g
of which sugars19.1 g
Protein39 g
Sodium986 mg
The average adult daily energy intake is 8700 kJ

Utensils

•Medium Pan
•Baking Dish
•Large Non-Stick Pan

Instructions

1
1

• Preheat oven to 220°C/200°C fan-forced. Boil the kettle. • Half-fill a medium saucepan with the boiled water. Add brown rice and bring to the boil over high heat. • Reduce heat to medium and simmer, uncovered, until rice is soft, 25-30 minutes. • Drain and return to saucepan. Cover to keep warm.

2
2

• Meanwhile, finely chop garlic and parsley. Cut tomato (see ingredients) and 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.

3
3

• 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 beef-style stock powder and the water and stir to combine. Season.

4
4

• 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.

5
5

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

6
6

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