Tomato & Chilli MeatballsThis is a quick and easy meal that can be shared amongst your family for a tasty fuss free dinner!
Tomato & Chilli Meatballs
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- 350g plum tomatoes (tinned variety)
- 1 tbsp. oregano
- 1 tbsp. parsley
- 2 spring onions - diced (green part only for low FODMAP)
- 1 tbsp. dairy free butter (I used pure sunflower dairy free butter)
- Splash of almond milk (~60ml) (can substitute for other low FODMAP milks if tolerated)
- Pinch of sugar
- 1 chilli (deseeded and finely chopped) - can omit if sensitive to spicy food.
- 130g mixed peppers (sliced)
- 2-3 carrots (~200g) (diced)
- 1 courgette (~150-200g) (diced)
- 1 tsp asafoetida powder
- 30ml cold water
- 1 tbsp. Knorr concentrated liquid stock beef (Check the ingredients due to changes in manufacturing, at the time the product was registered safe under UK NHS low FODMAP guidelines)
- 16 beef meatballs (I get mine from the butchers ensure there is no wheat, gluten, onion, garlic just plain meat, rice flour and seasoning will be perfect.)
- 20g dairy free cheese ( I used violife - pizza variation so it melts better)
- 400g gluten free spaghetti (avoid products with high FODMAP ingredients)
- Fry 3/4 of spring onion greens in the butter for 5 minutes.
- Add the tomatoes, parsley, oregano, sugar, seasoning, chilli, mixed peppers, carrots, courgette, asafoetida powder, water and stock. Cook for 10 minutes until the liquid has reduced.
- Then add the milk and meatballs and cook for 10 minutes.
- Meanwhile put a large pan of water on to boil.
- Whilst cooking the meatballs and sauce for a further 10 minutes, cook the pasta.
- Check the pasta is cooked and drain.
- Thicken the meatball sauce if needed by adding (1 tsp cornflour with 1 tbsp. cold water) and grate in the cheese. Stir through.
- Top with the remaining spring onion greens.
- Serve 100g of spaghetti with 1/4 of the meatball sauce and 4 meatballs.
- Per serving (375g)
- Calories: 455 of which 62 from fat
- Dietary Fiber: 6.8g
- Protein: 11.6g
- Carbohydrates: 85.7g
- Sugar: 4g (depends on the stock used)
- Sodium: 154mg
- Low in saturated fat, no cholesterol, 184% of your daily vitamin A and 67% of your daily vitamin C. Good source of iron, dietary fiber and protein.
Eat Yourself Fit http://eat-yourself-fit.co.uk/