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

Each 395g serving contains (excludes serving suggestion)

KCal

351

Carbs

57.8g

Fibre

4.3g

Protein

20.3g

Fat

3.3g

Saturates

0.5g

Sugars

10.8g

Salt

0.19g

Fruit/Veg Portion

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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.

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Sweet and sour meatballs with veggie rice

Ingredients