Feta and Spring Onion Baked Meatballs
These country-style meatballs are best served as a relaxed family share style meal. They are a great source of iron, vitamin C and folate, and not to mention - super tasty.
Serves 4-5
Ingredients
500g extra lean beef mince
½ onion, very finely chopped
1 egg
2 spring onions, sliced finely
½ cup crumbled firm feta
1 tsp mixed dried herbs
1 tsp dried basil or 1 Tbs fresh basil leaves finely chopped
½ cup wholemeal breadcrumbs (store bought is fine)
½ tsp salt
½ tsp pepper
¼ - ½ cup grated mozzarella cheese, to top
For the sauce
1 Tbs extra virgin olive oil
2 garlic cloves, finely chopped
1 handful fresh basil leaves, roughly chopped
1 fresh tomato, diced
400g tin good quality diced tomatoes
Salt and pepper, to taste
To serve
Fresh crusty bread
4-5 cups mixed green salad
Small handful fresh basil leaves to garnish
Method
Preheat the oven to 200 degrees. Line a medium baking dish with baking paper and set aside.
Start by making the sauce. Heat the olive oil over medium heat in a small saucepan. Add the garlic and cook, stirring for 1 minute or until fragrant. Add the basil and diced fresh tomato and cook for a further 1-2 minutes, continuing to stir regularly. Add the can of tomatoes, salt and pepper, then reduce the heat to low and allow to simmer for 10 minutes, stirring occasionally.
Meanwhile, place all the ingredients for the meat balls (except the mozzarella cheese) in a medium mixing bowl. Using clean hands (or a wooden spoon if you prefer!) mix together until well combined.
Take a heaped tablespoon of the meat mixture into your hand, shape into a large meatball and place on a plate. Repeat with the remaining mixture - you should end up with roughly 15-20 meat balls.
Remove the sauce from the heat, and spoon into the prepared baking dish. Place the meatballs on top of the sauce, nestling them into place so you have a single layer of meatballs. Sprinkle lightly with the grated mozzarella, then place in the oven. Bake for 15 minutes, or until golden and the meatballs are cooked through.
Serve topped with a garnish of basil leaves, a slice of your favourite crusty bread (I love a slice of sourdough with this) and a leafy green salad.
Notes
To boost the fibre content of this meal, serve with a higher fibre bread such as a fresh grainy roll or soy & linseed sourdough.
As the feta is thoroughly cooked during baking, this meal is safe to consume during pregnancy.
