Pork and Veal Porcupine Meat­balls with Mash

Super Food Ideas - - CONTENTS -



1 ta­ble­spoon ex­tra vir­gin olive oil 1 brown onion, finely chopped 2 gar­lic cloves, crushed 700g jar tomato pasta sauce ¼ cup shred­ded fresh basil leaves, plus ex­tra leaves to serve 500g pork and veal mince 1 small car­rot, grated 1 small zuc­chini, finely chopped ¼ small cau­li­flower, finely chopped ¹⁄³ cup white doon­gara rice Mixed Potato Mash 500g sweet potato, peeled, chopped 2 ta­ble­spoons canola spread ¹⁄³ cup re­duced-fat milk 500g de­siree pota­toes, peeled, chopped 1 Heat oil in a large saucepan over medium-high heat. Add onion. Cook, stir­ring, for 5 min­utes or un­til soft­ened. Add gar­lic. Cook, stir­ring, for 1 minute or un­til fra­grant. Add pasta sauce, basil and 1 cup water. Sea­son with salt and pep­per. Bring to the boil. 2 Mean­while, com­bine mince, car­rot, zuc­chini, cau­li­flower and rice in a bowl. Sea­son with salt and pep­per. Roll 2 level ta­ble­spoons of mix­ture into balls. 3 Place meat­balls into hot sauce. Re­duce heat to low. Gen­tly sim­mer, cov­ered, for 35 to 40 min­utes or un­til rice is ten­der and meat­balls are cooked through (add a lit­tle more water if sauce be­comes too thick). 4 Mean­while, make Mixed Potato Mash Place sweet potato in a saucepan. Cover with cold water. Bring to the boil over high heat. Cook for 10 to 12 min­utes or un­til ten­der. Drain. Trans­fer to a bowl. Mash un­til smooth. Add ½ the canola spread and ½ the milk. Sea­son with salt and pep­per. Mash un­til light and fluffy. Cover to keep warm. Re­peat with potato and re­main­ing canola spread and milk. Re­turn mashes to saucepan. Fold to com­bine. 5 Serve meat­balls with mashed potato, sprin­kled with ex­tra basil. NU­TRI­TION: (per serve) 2709kj; 25.4g fat; 6.4g sat fat; 38.2g pro­tein; 61.8g carbs; 8g fi­bre; 89mg chol; 1135mg sodium.


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