Welcome to my cooking blog. My name is Michelle Jenkins. Let me start by admitting that these are NOT gourmet meals, they are NOT fine dining, but they are mine. I have cooked all of these recipes and taken my own photos. They are fairly simple recipes, most of them are quick to prepare and cook and all of them are delicious. I only post my successes! If something doesn't work out, I don't post it. I hope you enjoy this blog.

Friday, October 25, 2013

Easy meatballs - low FODMAP

I love meatballs. The kids love meatballs. Who doesn't like meatballs? These meatballs are made with low-fat heart-smart lean mince beef and IBS acceptable tomato sauce. This serves 4 with pasta of your choice. You could use gluten-free pasta for celiacs. Or alternatively serve it with rice.

  • 500g lean heart-smart mince beef
  • 1 tablespoon gluten-free rice crumbs
  • 1 egg
  • Tablespoon of sauce or paste of your choice. I find tandoori paste is excellent, but if your tummy can't handle that, a thick sauce of your choice, ie BBQ, thick soy, curry paste, chilli paste, etc
  • 2 tablespoons good quality olive oil
  • 1 carrot peeled and finely chopped
  • 1/2 capsicum finely chopped
  • 1 tablespoon celeriac (turnip) peeled and finely chopped
  • 1/4 cup stock of your choice
  • 680g tomato cooking base (with no hidden ingredients) * see note below
  • 1 tablespoon thyme

  1. In a bowl place the egg and whisk briefly, add the mince, sauce/paste and rice crumbs
  2. Mix with your hands really well until everything is mixed together
  3. In the palm of your hands roll mince into 2cm diameter meatballs. 500g of mince should yield 40-42 meatballs of this size
  4. Heat the oil in a large pan and cook the meatballs in batches until browned on both sides. It took me three batches in the pan I was using. It would be faster if you used a large electric frying pan
  5. Once you've browned all meatballs on both sides, remove them to a plate
  6. To the juices in the pan, add the capsicum, carrot and celeriac (turnip) and the stock
  7. Scrape the bottom of the pan so all the bits of browned mince mix with the vegetables and stock
  8. Add the thyme and mix well
  9. Add the tomato cooking base and mix well
  10. Carefully add the meatballs to the sauce, gently pushing them under the surface
  11. Bring to the boil, then turn down to a simmer while your pasta or rice is cooking
  12. Serve whilst hot either on rice or pasta and your favourite (tummy safe) grated cheese. I used Grana Padano...D-E-L-icious  XD
Note: It's important to check your tomato bases and pasta sauces at the supermarket. Most of them have garlic and onion in them, so if you are following the low FODMAP diet and/or suffer from IBS, you will need to avoid these. This tomato base is the CHEAPEST in Woolworths and is low FODMAP. You can add whatever herbs and spices your tummy can handle while preparing the sauce for your meatballs...or for any bolognaise dish you are making.

No comments:

Post a Comment