Meatballs with a tomato sauce and rice

meatballs

Meatballs

Meatballs is another quick, simple and easy recipe to follow. We ate this meal at the weekend and we throughly enjoyed it. It could easily be made into a quick mid-week meal too. We always try to buy local produce for our meals and with this recipe I opted for mince beef from Frenchie’s Organic Farm Shop grass-fed beef.

Grass-fed beef generally comes from cattle that eats only grass and other forged foods throughout their lives. The beef we buy from Frenchie’s is grass-fed and is reared in a local country park. Often, conventional beef cattle are fed on things such as corn. The difference in diets may change the amount of nutrients you recieve from eating different types of beef.

There are also a lot of heart healthy benefits to eating grass fed beef. These include, less fat, more heart-healthy omega 3 fatty acids, also more conjulated lineliec acid a type of fat that is thought to reduce the risk of heart disease and cancer and it has more antioxidant vitamins, such as vitamin E.

So this meal is not only delicious but great for the body too. We had this dish as a Friday night treat and everyone enjoyed it. As a family, we generally find that grass-fed mince beef tastes much better than the shop bought variety. We would highly recommend that you give it a go as it’s definitely yummy, especially in these meatballs.

Serves 4

Equipment needed

  • Sharp knife

    meatballs-1

    Meatballs

  • Chopping board
  • Large mixing bowl
  • Baking Tray
  • Frying pan
  • Spatula
  • Teaspoon

Ingredients needed

  • Mince beef x 500g (preferably organic)
  • Egg x 1 yolk
  • Oregano x 1 tsp
  • Herbs du provence x 1 tsp
  • Tomatoes x 2 400g tins
  • Onion x 1 large
  • Garlic x 2 cloves
  • Olive oil for the frying pan
  • Spinach or kale x 200g bag
  • Salt and pepper to taste

Method

  • Start by boiling the rice in a sauce pan.
  • If its brown rice it should take around 45 minutes to cook but you may need to add more water as you go.
  • (The brown rice we buy is from Amazon and it lasts us a long time as we buy it in bulk.)
  • Preheat the oven to 180°C and place the baking tray in to heat up.
  • Meanwhile, put the mince beef, egg yolk, oregano and herbs du provence into the large mixing bowl.
  • Add salt and pepper to taste.
  • Scrunch the meat and other ingredients together.
  • Once the mince beef mixture is combined well, start making the meatballs.
  • I would suggest making about 24 balls as this would be six each.
  • Put the completed meatballs onto the baking tray and place them in the oven for about 25 – 30 minutes.
  • For the sauce, chop the onions and the garlic and the kale if necessary.
  • Drizzle enough olive oil to cover a base of the frying pan and put in on a medium to high heat.
  • Add the onions and garlic to the pan and fry until the onion has turned translucent.
  • Pour over the tinned tomatoes, turn down the heat on the hob and leave to simmer.
  • Leave the sauce until five minutes before the meatballs are done and then add the spinach or kale.
  • The spinach or kale should only take about five minutes to cook down.
  • Remove the rice from the hob and pour any excess water away.
  • Finally add the meatballs to the tomato sauce, serve with the rice and enjoy.
meatballs-2

Meatballs

As I mentioned earlier we had this dish on a Friday night and it’s a great meal for the weekend. However, if you prepare the meatball mixture in advance and then put them in the freezer you could have a great midweek meal too. Just add brown rice pasta instead of rice. Which would mean you could make this meal in about 40 minutes. We loved this recipe in my home and we hope you do too. However you decide to eat this dish, as always, please enjoy.