Low in fat and low in carbohydrates this meal is perfect for a midweek meal, especially when you need something hot and filling that doesn't feel like 'diet' food. The effort required to prepare this is also minimal making it a complete winner for me. In order to reduce the fat and carbohydrates and still feel full I use a fair quantity of mince, substituting pork and beef with lean turkey, and serve with a green salad instead of pasta. (Seriously, you don't miss the pasta). One of the secrets to this is the long simmer for the sauce to add depth of flavour. I usually get this in the oven when I get in, then go do a workout and by the time I'm ready so are the meatballs. This feeds two greedy post work out people, but could definitely stretch much further (definitely up to four if you did put pasta with it).
Ingredients
- 500g lean turkey mince
- 1tbsp grated parmesan
- Pinch dried chillies
- Dried herbs
- 1 tbsp tomato purée
- 2 garlic cloves
- 1 small onion, chopped
- 2 x 400g tins tomatoes
- Olive oil
- Salt and pepper
- Optional – stock melt or cube.
- Low fat grated cheese
Method
1. Get the sauce on. Drizzle some oil into a large frying pan with a lid and add the chopped onions. Sweat these gently until they are golden and translucent. Crush in a garlic clove. When you can smell the garlic add the tins of tomatoes. I always swish out the tins with about 100ml of water to get all the tomatoes out and make sure there is enough liquid in the sauce. Season with dried herbs (about a teaspoon), salt and pepper. Let this simmer. Sometimes I add a beef stock cube to add a bit more meatiness to the sauce.
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