Main meals

CHICKEN MEAT BALLS SERVES 6 INGREDIENTS

100g frozen spinach 1 red onion, grated 1 garlic clove, finely chopped

400g chicken breast, chopped

Small bunch of parsley, finely chopped 1 lemon 30g black olives 30g grated parmesan FOR THE SAUCE 3 tbsp olive oil 1 red onion, finely chopped 1 garlic clove, chopped 1 tbsp tomato puree 400g passata 1 tbsp balsamic vinegar 1 bunch of basil, chopped 1 lemon 300g brown rice, cooked 20g cavolo nero or kale Low-calorie: FOR THE MEATBALLS Preheat oven to 200C/180C fan/gas mark 6. Defrost spinach and squeeze out as much liquid as possible, then add to a food processor with the onion, garlic, chicken, parsley, zest of 1 lemon, black olives, parmesan and a pinch of seasoning and pulse until chicken is finely chopped. Form into 18 meatballs, then chill them in the fridge while you make the sauce. FOR THE SAUCE Heat olive oil in a saucepan and cook red onion for 6-8 minutes until softened. Add the garlic and cook for a minute, followed by tomato puree, passata, balsamic vinegar and a pinch of salt and pepper. Simmer for 15 minutes, then stir in basil.

Put meatballs in an ovenproof pan or baking dish and bake in the oven for 25-30 minutes or until firm and golden. Pour sauce over the meatballs and return to the oven for 10 minutes. Stir the juice of the lemon and salt and pepper through the brown rice, then serve with 3 meatballs per person and steamed greens. Top with basil leaves.

Higher-calorie: Serve 4 meatballs per person and an extra tablespoon of rice. Add 50g mozzarella on top of sauce before it goes in the oven.