Healthy “Baked” Meatballs in Tomato Sauce

Healthy “Baked” Meatballs in Tomato Sauce

Brought to you by:   Tanja Guigon-Rech  Tanja Guigon-Rech  | almost 3 years  ago

Gluten and lactose-free super moist meatballs

Serves: 4

Prep time: 45 mins


Ingredients:

  • 1 carrot, peeled
  • 2 small onions, chopped
  • 2 cloves of garlic, finely chopped
  • 500 g of quality beef minced
  • 1 x 400 g tin of plums or chopped tomatoes
  • Sea salt & freshly ground black pepper
  • 2 tablespoons mustard
  • ½ cup gluten-free flour
  • 1 zucchini
  • 1 cup raw gluten-free or whole wheat pasta, per person
  • 3 tablespoons tomato paste
  • 350 ml water
  • 1 tablespoon of heat resistant oil for frying
  • 1 egg


For the side/to garnish:

  • 3 tablespoons of virgin olive oil
  • 8-10 fresh basil leaves, ½ hand of fresh parsley


Directions:

  1. Start by frying 1 onion and 1 clove of garlic (in a medium sized pan with 1 tablespoon of heat resistant oil). Finely chop the carrots, onions, garlic and zucchini. After 3-4 minutes, add the remaining vegetables and stir-fry them for 5 minutes.
  2. In the meantime, prepare the meatballs: finely mince the onion and garlic and mix it with the minced beef. Add 1 egg, the flour (just keep 1 tablespoon of flour aside to help to bind the sauce), mustard and season with salt & pepper. Set aside.
  3. Add a tablespoon of flour to the sauce as well as the tomato paste and quickly fry for ½ - 1 minute (don’t burn it). Add the water and the canned tomatoes and stir well. Let it all simmer for 10 minutes and season to your liking.
  4. In the meantime, preheat the oven to 180 degree C.
  5. Put your dish together: using a medium sized oven form, start by adding the sauce to it. Then form the meatballs and let them “sink” into the sauce, so that they’re covered a bit, but not entirely (that way, they’ll get crispy while baking).
  6. Bake them in the pre-heated oven for 25 minutes.
  7. In the meantime, boil water and cook your preferred gluten-free, whole wheat or protein pasta (like Tolerant).

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Image titleJust before serving, wash and chop the fresh herbs and mix them with 3 tablespoons of olive oil. It’s a great oil dip for any (healthy) bread on the table or to sprinkle it over the final dish. Super delicious.

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Tanja Guigon-Rech

Tanja Guigon-Rech | Hong Kong

I work @Nutrition Nation as certified holistic nutritionist & am passionate about yummy healthy food

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