Turkey Meatballs with Spaghetti

 

I've invented these meatballs to go with either a tomato and spaghetti sauce or to have just on their own at a buffet meal. I use turkey mince as it has a lot less fat than beef mince but really you could use any minced meat you like.

 

Preparation time: 20 minutes
Cooking time: 1 hour
Quantity: Serves 4

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Ingredients:

500 gm turkey mince
1 cup cooked rice
1 and 1/2 teaspoons Bonox
2 teaspoon oil (or use spray oil)
1 onion, diced
1 carrot
200 gm sliced green beans
1 teaspoon chopped garlic
1/2 teaspoon cumin
1/2 teaspoon coriander
1 tablespoon lemon juice
3/4 tablespoon brown sugar
1 tablespoon Worcestershire sauce
1 tablespoon white wine
1 and 1/2 cups stock
1 red capsicum (sweet pepper) cut into 2 cm squares
1 can cream of tomato soup
100 gm dry spaghetti, broken into 5 cm lengths
1 teaspoon salt

 

Method:

Mix turkey mince, rice and Bonox well in a bowl. Form into little meat balls. Heat 1 teaspoon of oil in large pan and gently cook meatballs until they are browned and holding together well. Remove to a plate and keep warm.

In same pan cook onion, carrot, garlic, green beans, cumin and coriander in the remaining teaspoon of oil. Cook over low heat for 15 minutes. Add lemon juice, brown sugar, Worcestershire sauce, wine and stock. Simmer for 10 minutes.

In the meantime, half fill a large sauce pan with water and begin cooking spaghetti. Cook according to directions on packet adding salt to water before placing spaghetti in the pan.

Add capsicum and tomato soup to the vegetable mixture and simmer for 5 minutes.

Add meatballs and stir through the sauce, making sure the meatballs stay intact.

When spaghetti is cooked drain it and serve with the meatball sauce mixture on top.

Serves 4

 

Notes:

Bonox is a concentrated beef extract.

 

Food Facts:

Garlic is a "wonder" food. It has anti-viral, anti-bacterial, anti-fungal and anti-cancer properties. It has been found to lower blood cholesterol, to boost the immune system, to lift one's mood and to create a calming effect. It is thought to have originated in central Asia. Garlic can exaggerate the effects of drugs used to combat high blood pressure so be careful. If your breath smells strongly of garlic try chewing on parsley.

Capsicums are from the nightshade family. They originated in Central and South America. They come in an amazing array of colours from bright red, yellows, oranges, purples and greens. Capsicums can be eaten in their raw form or they can be cooked. They range from very mild spiciness to extremely hot! Most species of capsicums contain capsaicin which is the chemical that causes the hot burning sensation when they are eaten. they are good sources of vitamin C.

 

 

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