Why Make This Recipe
Healthy meatball bake is a delicious and nutritious dish perfect for family meals. It’s packed with veggies and lean protein, making it a great choice for everyone. This recipe is easy to prepare and can be served with various sides, like pasta, rice, or mashed potatoes. Not only is it wholesome, but it’s also comforting and satisfying.
How to Make Healthy Meatball Bake
Ingredients:
- 2 tbsp sunflower oil
- 1 onion, roughly chopped
- 1 sweet potato, peeled, cut into chunks
- 2 garlic cloves, crushed
- 1 x 400g tin chopped tomatoes
- 2 tbsp tomato purée
- 1 tsp dried oregano
- 1 bay leaf
- Salt and freshly ground black pepper
- 1 slice bread, crust removed, torn into small pieces
- 4 tbsp milk
- 1 small onion, finely grated
- 1 carrot, peeled, finely grated
- 1 courgette, trimmed, finely grated
- 500g/1lb 2oz lean beef mince
- 1 large free-range egg yolk
- 100g/3½oz grated mozzarella or cheddar
- Freshly ground black pepper
Directions:
- Preheat the oven to 200C/180C Fan/Gas 6.
- Heat the oil in a large, heavy-based saucepan. Add the onion and sweet potato, frying gently for 4-5 minutes until the onion softens and begins to brown. Then, add the garlic and fry for another 1-2 minutes.
- Add the chopped tomatoes, tomato purée, dried oregano, bay leaf, and 500ml water. Stir well, season with salt and pepper, and bring to a boil. Let it simmer for 18-20 minutes, stirring often, until the vegetables are very soft.
- In a large bowl, put the torn bread and pour the milk over it. Let it sit for a few minutes to soak up the milk.
- Add the finely grated onion, carrot, and squeezed courgette, along with the mince and egg yolk to the bowl. Mix everything until well combined, seasoning with pepper.
- Roll the mixture into 24 small balls and arrange them in the bottom of a shallow, ovenproof dish (about 2 liters).
- Bake the meatballs for 18-20 minutes until they are lightly browned. Drain any liquid that collects at the bottom.
- When the sauce is ready, remove the bay leaf and blend the sauce until smooth using a hand-held blender.
- Pour the smooth sauce over the meatballs and sprinkle with mozzarella. Return to the oven for another 20-25 minutes until the cheese is melted and brown, and the sauce is bubbly.
- Serve immediately with cooked pasta, rice, or mashed potatoes.
How to Serve Healthy Meatball Bake
Serve healthy meatball bake hot, drizzled with sauce and topped with melted cheese. It goes well with cooked pasta, rice, or mashed potatoes for a complete meal. You can also garnish it with fresh herbs or a sprinkle of extra cheese for added flavor.
How to Store Healthy Meatball Bake
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place it in the oven until warmed through. You can also freeze it for up to 3 months. Make sure to thaw it overnight in the fridge before reheating.
Tips to Make Healthy Meatball Bake
- Use freshly grated vegetables for better texture and taste.
- You can substitute beef mince with turkey or chicken for a lighter option.
- Add more spices or herbs to the meatballs for extra flavor.
- Ensure the courgette is well squeezed to avoid excess moisture in the mixture.
Variation
For a twist on this recipe, try adding different vegetables like spinach or bell peppers to the sauce. You can also use whole grain bread in the meatballs for added nutrition.
FAQs
Can I make this recipe ahead of time?
Yes, you can prepare the meatballs and sauce ahead of time. Just store them separately in the fridge and bake them together when you’re ready to eat.
Is this recipe suitable for kids?
Absolutely! Healthy meatball bake is a kid-friendly dish that helps introduce vegetables in a fun and tasty way.
Can I use frozen vegetables in this recipe?
Yes, you can use frozen vegetables if fresh ones are not available. Just add them to the sauce and cook them until tender.
Healthy Meatball Bake
Ingredients
Method
- Preheat the oven to 200C/180C Fan/Gas 6.
- Heat the oil in a large, heavy-based saucepan. Add the onion and sweet potato, frying gently for 4-5 minutes until the onion softens and begins to brown.
- Add the garlic and fry for another 1-2 minutes.
- Add the chopped tomatoes, tomato purée, dried oregano, bay leaf, and 500ml water. Stir well, season with salt and pepper, and bring to a boil.
- Let it simmer for 18-20 minutes, stirring often, until the vegetables are very soft.
- In a large bowl, put the torn bread and pour the milk over it. Let it sit for a few minutes to soak up the milk.
- Add the finely grated onion, carrot, and squeezed courgette, along with the mince and egg yolk to the bowl. Mix everything until well combined, seasoning with pepper.
- Roll the mixture into 24 small balls and arrange them in the bottom of a shallow, ovenproof dish.
- Bake the meatballs for 18-20 minutes until they are lightly browned. Drain any liquid that collects at the bottom.
- When the sauce is ready, remove the bay leaf and blend it until smooth using a hand-held blender.
- Pour the smooth sauce over the meatballs and sprinkle with mozzarella. Return to the oven for another 20-25 minutes until the cheese is melted and brown, and the sauce is bubbly.
