Name: Sweet and sour meatballs with veggie rice
Prep time: 20 minutes
Cook time: 35 minutes
Yield: 2
Ingredients: 75g turkey breast 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:; 100g basmati rice; 1 tbsp frozen sweetcorn; 1 tbsp frozen peas; half small red or orange pepper, chopped; For the sauce:; 1 tsp rapeseed oil; half small onion, finely chopped; half small red or orange pepper, chopped; 200g tin chopped tomatoes; 1 tsp red wine vinegar

Sweet and sour meatballs with veggie rice

Meatballs make an ideal family supper – children will love to help make them, too.

Serves

Prep

20 minutes

Cook

35 minutes

Nutritional Information:

Each 395g serving contains (excludes serving suggestion)

KCal: 351
Carbs: 57.8g
Fibre: 4.3g
Protein: 20.3g
Fat: 3.3g
(Low)
Saturates: 0.5g
(Low)
Sugars: 10.8g
(Low)
Salt: 0.19g
(Low)
Fruit/Veg Portion: 2

What makes a healthy, balanced diet?

Ingredients

75g turkey breast 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:
100g basmati rice
1 tbsp frozen sweetcorn
1 tbsp frozen peas
half small red or orange pepper, chopped
For the sauce:
1 tsp rapeseed oil
half small onion, finely chopped
half small red or orange pepper, chopped
200g tin chopped tomatoes
1 tsp red wine vinegar

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Method

Step 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.

Step 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.

Step 3

To make the sauce, heat the oil in a small pan and add the onion and pepper. Fry for 3 minutes.

Step 4

Add the tomatoes and wine vinegar. Simmer for 1 minute.

Step 5

Remove the mixture from the pan and pour into a blender and blend until smooth.

Step 6

Return the mixture to the pan and add the cooked meatballs.

Step 7

Heat through for 1 minute. Serve the meatballs and sauce on the rice.

Recipe tips

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.