A really tasty, quick and healthy lunch or dinner that the entire family will love.
Level of Difficulty:
1/5
Meatballs
Ingredients
- 500g chicken mince
- 1 medium carrot, grated
- 1 medium zucchini, grated
- 1/2 onion, finely diced
- 1 egg
- 1 tbsp lemon juice
- small bunch of coriander
- 1/2 cup (100g) Australian Prunes, pitted
- 4 slices wholegrain bread, crumbed
- 2 cloves garlic, minced
Method
- Pour hot water over the prunes. Soak for 5 mins. Drain and chop finely (or blitz in a food processor if you prefer).
- Mix all ingredients together and with wet hands, form balls.
- Heat 2 tbsp olive oil in a deep frypan and cook the meatballs, turning regularly until cooked through and crisp on the outside.
Lemon Yoghurt Sauce
Ingredients
- 1 cup regular fat natural yoghurt
- 1 tbsp lemon juice
- 1 tbsp lemon zest
- Salt and pepper to taste
Method
- To make the yoghurt dipping sauce stir all ingredients together. Serve with a salad or steamed or fresh vegetables.
Nutrition
Per serve (4 serves of 6 balls each): Energy 1860kJ • Protein 36g • Total fat 15g • Saturated fat 4g • Total
Carbohydrates 35g • Total sugars 21g • Dietary fibre 8g • Sodium 340mg
25g prunes per serve (half of daily 50g serve of prunes)
- Good source of protein and dietary fibre
- Source of carbohydrates
- Natural fruit sugar from prunes and yoghurt
