Here's a fantastic meat-free recipe for those of you looking to lower your calories and meat intake. Serve these with courgetti as a pasta alternative (18 cals per 100g) or add some whole wheat pasta.
INGREDIENTS
- cooking spray
- 1 tsp olive oil
- 2 garlic cloves, crushed
- 1 1/4 lbs unpeeled courgette, grated
- 1/2 tsp salt
- 1/8 tsp black pepper
- 3 tbsp chopped basil, plus leaves for garnish
- 200g Italian seasoned panko breadcrumbs
- 1 large egg, beaten
- 100g Pecorino Romano cheese/parmesan, freshly grated, plus more for serving
- 500ml tomato pasta sauce
INSTRUCTIONS
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Heat the oven to 190C Spray a large rimmed baking sheet with cooking spray.
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Place the olive oil in a large nonstick skillet over medium heat. When hot add the garlic and saute until golden, about 30 seconds.
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Add the courgette, season with salt and pepper and cook on high heat until all the water evaporates from the skillet, 5 to 7 minutes.
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Transfer to a colander to get rid of any excess water, then to a large bowl along with the bread crumbs, beaten egg, Romano cheese and chopped basil.
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Form the courgette mixture into 16 balls about 1 oz each, rolling tightly and transfer to the prepared baking sheet. Spray the top and bake until firm and browned, about 20 to 25 minutes.
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Heat the sauce in a large deep skillet to warm the sauce, about 4 to 5 minutes. Add the meatballs to the sauce and simmer for 5 minutes.
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Garnish the meatballs with fresh basil leaves and serve with grated cheese if desired
Nutritional Info:
Per Portion:
333 Calories per portion
16g Protein
4.5g Fibre
10g Sugar
14g Fat