Here's a complete recipe for homemade meatballs with spicy sauce, serving 4 people.
Homemade Meatballs with Spicy Sauce
Ingredients
For the Meatballs:
- 500g mince (5% fat)
- 2 teaspoons dried garlic (or 2 cloves fresh garlic, minced)
- Salt and pepper to taste
- Optional: 1 teaspoon dried oregano or Italian seasoning
For the Spicy Sauce:
- 2 red bell peppers
- 1 red onion
- 2 chilli peppers (adjust according to your heat preference)
- 2 garlic cloves (minced)
- 1 teaspoon mixed herbs (or Italian herbs)
- Drizzle of olive oil
- 1 tin (400g) chopped tomatoes
- Salt and pepper to taste
Optional: For a more balanced meal, half the plate should be filled with salad or green vegetables.
Instructions
Step 1: Prepare the Meatballs
1. In a large bowl, combine the mince, dried garlic, salt, pepper, and any optional herbs. Mix until well combined.
2. Roll the mixture into 16 even balls (about 30g each).
3. Place the meatballs in the air fryer basket in a single layer.
4. Cook at 180°C (350°F) for approximately 20 minutes, or until cooked through and browned on the outside. Shake the basket halfway through for even cooking.
Step 2: Prepare the Spicy Sauce
1. While the meatballs are cooking, prepare the sauce. Cut the bell peppers and red onion into chunks. If you prefer a milder sauce, remove the seeds from the chili peppers.
2. In a bowl, toss the peppers, red onion, chili peppers, minced garlic, mixed herbs, and a drizzle of olive oil until well coated.
3. Place the mixture in the air fryer and roast at 200°C (400°F) for about 15 minutes, or until the vegetables are softened and slightly charred.
4. Once roasted, transfer the vegetables to a blender. Add the tin of chopped tomatoes and blend until smooth. Season with salt and pepper to taste.
Step 3: Combine and Serve
1. Once the meatballs are cooked, you can either serve them directly with the sauce on the side or pour the sauce over the meatballs in the air fryer for a few minutes to heat through.
2. Serve hot with your choice of sides such as pasta, rice, or bread. Garnish with fresh herbs if desired.
Tips
- Spice Level: Adjust the number of chilli peppers based on your heat tolerance. You can also add a pinch of red pepper flakes for added heat.
- Vegetable Variations: Feel free to add other vegetables to the sauce
- Meatball Variations: You can use different meats or meat alternatives (like turkey or plant-based mince) if you prefer.
Nutritional Benefits:
Mince (5% fat)
- Protein: A primary source of high-quality protein, essential for muscle growth, repair, and overall bodily functions.
- Iron: Provides heme iron, which is more easily absorbed by the body than non-heme iron from plant sources. Important for oxygen transport and energy metabolism.
- B Vitamins: Rich in B vitamins (especially B12), which play a crucial role in energy production and maintaining a healthy nervous system.
- Lower Fat Content: Using mince with 5% fat helps reduce saturated fat intake while still providing flavour and moisture.
Red Bell Peppers
- Vitamins: High in vitamins A and C. Vitamin A is essential for vision and skin health, while vitamin C supports the immune system and collagen production.
- Antioxidants: Contains various antioxidants, including carotenoids, which may help reduce the risk of chronic diseases.
- Low in Calories: A nutrient-dense, low-calorie food that adds bulk and flavor to the sauce.
Mixed Herbs (or Italian Herbs)
- Flavour and Aroma: Adds depth to the sauce, making it more enjoyable.
- Antioxidants: Contains various herbs that can provide antioxidant properties.
Chopped Tomatoes
- Vitamins: Good source of vitamins C and K.
- Lycopene: Rich in lycopene, an antioxidant associated with reduced risks of certain cancers and heart disease.
- Hydration: High water content helps with hydration and adds volume to the sauce
Summary:
Homemade Meatballs with Spicy Sauce is a nutritious meal that provides a balance of macronutrients—protein from the meatballs, healthy fats from olive oil, and fibre and vitamins from the vegetables. The combination of spices and herbs not only enhances flavour but also contributes to health benefits, making this dish both delicious and nourishing.
Enjoy your healthier homemade meatballs with spicy sauce!
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