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Pork & fennel meatballs in chilli tomato sauce
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Serves: 4
1 tsp fennel seeds
1 tbsp olive oil
2 cloves garlic, crushed
½ tsp chilli flakes
400g can chopped tomatoes
½ tsp honey
500g pack lean British pork mince
1 onion, coarsely grated
1 large carrot, coarsely grated
200g pack trimmed fine green beans, halved
2 x 250g packs Merchant Gourmet Italian-Infused Grains (or any other grain pouch)
1 tsp fennel seeds
1 tbsp olive oil
2 cloves garlic, crushed
½ tsp chilli flakes
400g can chopped tomatoes
½ tsp honey
500g pack lean British
pork mince
1 onion, coarsely grated
1 large carrot, coarsely grated
200g pack trimmed fine green beans, halved
2 x 250g packs Merchant Gourmet Italian-Infused Grains (or any other
grain pouch)
1. Heat a casserole or sauté pan with a lid over a medium heat. Add the fennel seeds and toast for 1 minute or until fragrant. Tip into a pestle and mortar and roughly crush. Return the pan to a medium heat and add the oil and garlic. Fry for 1 minute, then stir in the chilli flakes, tomatoes, honey and a pinch of salt. Simmer gently for 10 minutes.
2. Meanwhile, put the crushed fennel seeds, pork and grated onion and carrot in a mixing bowl. Season, mix together and roll into 20 meatballs. Add the meatballs to the tomato sauce, cover and simmer for 5 minutes. Turn the meatballs, cover again and simmer for another 5 minutes.
3. Meanwhile, blanch the green beans in a saucepan of boiling water for 3 minutes, then drain. Heat the grains according to pack instructions. Toss the beans and grains together, divide between plates, then spoon over the meatballs and chilli tomato sauce.
1 Heat a casserole or sauté pan with a lid over a medium heat. Add the fennel seeds and toast for 1 minute or until fragrant. Tip into a pestle and mortar and roughly crush. Return the pan to a medium heat and add the oil and garlic. Fry for 1 minute, then stir in the chilli flakes, tomatoes, honey and a pinch of salt. Simmer gently for 10 minutes.
2 Meanwhile, put the crushed fennel seeds, pork and grated onion and carrot in a mixing bowl. Season, mix together and roll into 20 meatballs. Add the meatballs to the tomato sauce, cover and simmer for
5 minutes. Turn the meatballs, cover again and simmer for another 5 minutes.
3 Meanwhile, blanch the green beans in a saucepan of boiling water for 3 minutes, then drain. Heat the grains according to pack instructions. Toss the beans and grains together, divide between plates, then spoon over the meatballs and chilli tomato sauce.
Typical values per serving:
Energy |
1,682kJ 402kcals |
---|---|
Fat | 17g |
Saturated Fat | 5.3g |
Carbohydrate | 27g |
Sugars | 9.5g |
Protein | 31g |
Salt | 0.9g |
Fibre | 6.7g |
2 of your 5 a day/source of fibre
This recipe was first published in Thu Feb 04 10:24:26 GMT 2021.
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