Lemon & fennel pork meatballs
100g/4oz wholewheat couscous,
rinsed and drained 3 tbsp raisins bunch parsley, roughly chopped 25g/1oz pine nuts 100g/4oz feta, crumbled pinch of cinnamon 3 tbsp olive oil 290g jar grilled whole peppers,
drained and rinsed 1 Heat oven to 180C/160C fan/gas 4. Put the couscous and raisins in a bowl with a pinch of seasoning and just cover with boiling water. Leave to stand for 5 mins. 2 Fluff the couscous with a fork and stir through the parsley, pine nuts, half the feta, the cinnamon and 2 tbsp of the oil. Mix and season to taste. 3 Generously stuff the peppers with the couscous mix (any leftover stuffng can be served next to the peppers), then lay them in a small roasting tin and scatter over the remaining feta. Drizzle with the remaining oil and bake in the oven for 15 mins until hot and the feta has turned golden. PER SERVING 660 kcals • fat 37g • saturates 10g • carbs 61g • sugars 32g • fbre 5g • protein 18g • salt 1.4g VIT C 2 OF5
ADAY uncooked meatballs only SERVES 4 PREP 15 mins COOK 35-40 mins
EASY
2 tbsp olive oil 1 medium onion, fnely chopped 2 garlic cloves, fnely sliced 2 x 400g cans plum tomatoes 1 lemon, zested and cut into wedges 500g/1lb 2oz pork mince 2 tsp fennel seeds 250g/9oz kale 25g/1oz pine nuts, toasted crusty bread or mashed potato,
to serve (optional)
1 In a medium pan, heat 1 tbsp of the oil over a medium heat. Add the onion and garlic to the pan and cook for 5 mins. Tip in the tomatoes with a splash of water, increase the heat and allow to bubble for 15 mins. 2 Meanwhile, in a large bowl, combine the lemon zest, mince, fennel seeds and a good pinch of seasoning. Mix well, then shape into walnut-sized balls. 3 Heat the remaining oil in a lidded frying pan over a medium heat. Add the meatballs and brown for 5 mins, then pour the tomato sauce into the pan. Simmer for 10 mins, then add the kale, cover with a lid and cook for 5 mins more until wilted. Season to taste, and scatter over the pine nuts. Serve with the lemon wedges, for squeezing over, and crusty bread or mash, if you like. PER SERVING 401 kcals • fat 23g • saturates 6g • carbs 16g • sugars 10g • fbre 3g • protein 31g • salt 0.3g