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Healthy Meatball Bake

A delicious and nutritious dish packed with veggies and lean protein, perfect for family meals.
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Prep Time 20 minutes
Cook Time 45 minutes
Total Time 1 hour 5 minutes
Servings: 4 servings
Course: Dinner, Main Course
Cuisine: Family, Healthy
Calories: 350
Ingredients Method Notes

Ingredients
  

For the Sauce
  • 2 tbsp sunflower oil
  • 1 large onion, roughly chopped
  • 1 medium sweet potato, peeled, cut into chunks
  • 2 cloves garlic, crushed
  • 1 400g tin chopped tomatoes
  • 2 tbsp tomato purée
  • 1 tsp dried oregano
  • 1 leaf bay leaf
  • to taste salt and freshly ground black pepper
For the Meatballs
  • 1 slice bread, crust removed, torn into small pieces
  • 4 tbsp milk
  • 1 small onion, finely grated
  • 1 medium carrot, peeled, finely grated
  • 1 medium courgette, trimmed, finely grated
  • 500 g lean beef mince Can substitute with turkey or chicken.
  • 1 large free-range egg yolk
  • 100 g grated mozzarella or cheddar
  • to taste freshly ground black pepper

Method
 

Preparing the Sauce
  1. Preheat the oven to 200C/180C Fan/Gas 6.
  2. 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.
  3. Add the garlic and fry for another 1-2 minutes.
  4. 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.
  5. Let it simmer for 18-20 minutes, stirring often, until the vegetables are very soft.
Preparing the Meatballs
  1. 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.
  2. 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.
  3. Roll the mixture into 24 small balls and arrange them in the bottom of a shallow, ovenproof dish.
Baking
  1. Bake the meatballs for 18-20 minutes until they are lightly browned. Drain any liquid that collects at the bottom.
  2. When the sauce is ready, remove the bay leaf and blend it until smooth using a hand-held blender.
  3. 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.

Notes

Serve hot, drizzled with sauce and topped with melted cheese. This dish pairs well with cooked pasta, rice, or mashed potatoes. You can also garnish with fresh herbs or extra cheese for added flavor. Store leftovers in an airtight container in the refrigerator for up to 3 days. Freeze for up to 3 months, thaw overnight in the fridge before reheating.