How to order a healthy sushi lunch: https://t.co/PhDk8cdHZu
Tagliatelle with chilli meatballs
- Ready In: 50 minutes
- Prep Time: 15 minutes
- Cooking Time: 35 minutes
- Serves: 4-6
We used tagliatelle - long strips of egg pasta - for this dish, but you could use any egg pasta such as fettuccine or the wider pappardelle - or even spaghetti if that's the family favourite. Or for added health benefits, toss in half a cup of cooked lentils or chick peas into the tomato sauce.
Recipe from Zest: the Nutrition for Life Cookbook by Catherine Saxelby and Jennene Plummer.
Ingredients
- FOR MEATBALLS:
- 500g lamb or beef mince
- 1/2 cup fresh breadcrumbs
- 1 egg, lightly beaten
- 1 onion, finely chopped or grated
- 2 teaspoons chopped oregano or parsley
- 1 long red chilli, chopped
- 1 teaspoon grated lemon zest
- 1-2 garlic cloves, crushed
- 1 tablespoon olive oil
- 375 g tagliatelle or other long pasta, cooked and drained
- RICH TOMATO SAUCE:
- 1 tablespoon olive oil
- 1 onion, chopped
- 1-2 garlic cloves, crushed
- 2 x 400g cans diced tomatoes
- 1/2 cup white wine
- 1/2 cup reduced-salt chicken stock
- 1/4 cup semi-dried tomatoes
- 1 tablespoon tomato paste
- 1 teaspoon brown sugar
Nutrition per serve
One serve (including a generous serve of salad) = 2640kJ (630 cals), 22g fat (included 5 g saturated fat), 8g fibre, 65g carbohydrate (includes 8g sugars), 244mg sodium. Read our nutrition rating system.
Directions
- Place all the ingredients except the oil and pasta into a large mixing bowl. Mix thoroughly and form into walnut-sized balls. You should make around 24 from the mixture.
- Heat a large non-stick frying pan over a moderate heat. Add the oil and cook the meatballs in batches for 4-5 minutes, turning until evenly browned. Drain on a paper towel.
- To make the sauce, heat oil in a heavy-based saucepan on high. Sauté the onion and garlic until tender. Stir in the tomatoes, wine, stock, semi-dried tomatoes, paste and sugar. Reduce the heat and simmer for 15 minutes.
- Add the meatballs to the sauce and simmer for 10-15 minutes until cooked through (add a little more liquid to the sauce if it becomes too thick).
- Toss the sauce through hot pasta and serve immediately, sprinkled with a few oregano leaves and a little grated parmesan. Serve with a green salad.
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Catherine Saxelby
Hi. I’m an accredited nutritionist, blogger and award-winning author. I can help you make sense of all those crazy fad diets and weird super foods.
My aim is to help busy women eat nutrient-dense foods so they maintain a healthy weight while having heaps of energy :) And stay productive.
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