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Meatballs and Polenta

Meatballs and Polenta

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Course: Main Course
Cuisine: Modern Australian
Total Time: 30 minutes
Servings: 4

Ingredients

  • 500 g beef mince
  • 2 teaspoon fennel seeds
  • ⅓ cup panko breadcrumbs
  • 1 egg
  • 1 pinch salt and pepper
  • 1 carrot
  • 2 cloves garlic
  • 1 zucchini large
  • ¼ cup pitted Kalamata olives
  • ¾ bunch parsley
  • 80 g parmesan cheese
  • 1.5 tablespoon olive oil
  • 400 g canned cherry tomatoes
  • 1 tablespoon balsamic vinegar
  • 2 teaspoon Worcestershire sauce
  • 1 teaspoon brown sugar
  • 3 cups water
  • 1 cup milk
  • ¾ cup quick cook polenta
  • 40 g parmesan cheese

Instructions

  • In a large bowl place beef mince, fennel seeds, breadcrumbs (GF sub. almond meal), egg and salt and pepper. Grate carrot directly into the bowl and mix well.
    500 g beef mince, 2 teaspoon fennel seeds, ⅓ cup panko breadcrumbs, 1 egg, 1 pinch salt and pepper, 1 carrot
    In a large bowl place beef mince, fennel seeds, breadcrumbs (GF sub. almond meal), egg and salt and pepper. Grate carrot directly into the bowl and mix well.
  • Peel and crush garlic, and chop zucchini and olives. Roughly chop parsley leaves and stalks, reserving a few leaves for garnish. Grate parmesan cheese.
    2 cloves garlic, 1 zucchini, ¼ cup pitted Kalamata olives, ¾ bunch parsley, 80 g parmesan cheese
    Peel and crush garlic, and chop zucchini and olives. Roughly chop parsley leaves and stalks, reserving a few leaves for garnish. Grate parmesan cheese.
  • Place a deep frying pan over medium heat and add olive oil.
    1.5 tablespoon olive oil
    Place a deep frying pan over medium heat and add olive oil.
  • Roll meatballs and place directly into the pan, adding them from left to right so you can then turn in the same order. Once you’ve placed all the balls in, start to turn them, cooking for 2 minutes each side or until they have browned. TIP: Don’t worry if one or two meatballs fall apart, once the tomatoes go in they’ll pick up any burnt bits from the bottom of the pan and it will thicken the sauce.
    Roll meatballs and place directly into the pan, adding them from left to right so you can then turn in the same order. Once you’ve placed all the balls in, start to turn them, cooking for 2 minutes each side or until they have browned. TIP: Don’t worry if one or two meatballs fall apart, once the tomatoes go in they’ll pick up any burnt bits from the bottom of the pan and it will thicken the sauce.
  • Make a little space in your pan and add garlic, cook until fragrant, then pour over canned tomatoes, balsamic, Worcestershire sauce and sugar. Stir then add chopped olives, and cook on very low heat for 5-6 minutes, occasionally stirring, while you make the polenta in the next step >
    2 cloves garlic, 400 g canned cherry tomatoes, 1 tablespoon balsamic vinegar, 2 teaspoon Worcestershire sauce, 1 teaspoon brown sugar, ¼ cup pitted Kalamata olives
    Make a little space in your pan and add garlic, cook until fragrant, then pour over canned tomatoes, balsamic, Worcestershire sauce and sugar. Stir then add chopped olives, and cook on very low heat for 5-6 minutes, occasionally stirring, while you make the polenta in the next step >
  • Put a saucepan over medium heat and add water, milk and polenta. Stir as it heats until the polenta has thickened, then take off the heat and stir through half the parmesan, salt and pepper.TIP: for DF, skip the parmesan and milk and replace with ¼ the amount of olive oil instead.
    1 pinch salt and pepper, 3 cups water, 1 cup milk, ¾ cup quick cook polenta, 40 g parmesan cheese
    Put a saucepan over medium heat and add water, milk and polenta. Stir as it heats until the polenta has thickened, then take off the heat and stir through half the parmesan, salt and pepper. TIP: for DF, skip the parmesan and milk and replace with ¼ the amount of olive oil instead.
  • Just before serving add zucchini and parsley to the meatballs and cook for 2-3 minutes, or until just tender. Then dish out polenta and top with meatballs and sauce, remaining parmesan and parsley.
    1 zucchini, ¾ bunch parsley, 40 g parmesan cheese
    Just before serving add zucchini and parsley to the meatballs and cook for 2-3 minutes, or until just tender. Then dish out polenta and top with meatballs and sauce, remaining parmesan and parsley.

Nutrition

Calories: 667kcal | Carbohydrates: 50g | Protein: 45g | Fat: 31g | Saturated Fat: 12g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 14g | Trans Fat: 1g | Cholesterol: 147mg | Sodium: 898mg | Potassium: 1086mg | Fiber: 4g | Sugar: 9g | Vitamin A: 4680IU | Vitamin C: 52mg | Calcium: 533mg | Iron: 6mg