Meatballs with creole sauce

    Meatballs with creole sauce

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    1hour


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    Tender meatballs are easy to prepare for a filling family meal and come with a tasty sauce of crunchy fresh vegetables spiced with cayenne pepper and hot paprika.

    Ingredients
    Serves: 4 

    • 1 large onion
    • 600g beef mince
    • 1 large egg
    • 2 tablespoons plain flour
    • ¼ teaspoon cayenne pepper
    • ¼ teaspoon hot paprika
    • Salt and black pepper
    • 2 tablespoons olive oil
    • For the sauce
    • 1 tablespoon olive oil
    • 1 medium green capsicum
    • 1 medium red capsicum
    • 2 cloves garlic
    • 2 stalks celery
    • 1 tin of diced tomatoes (400g) with their juice
    • 1 bay leaf
    • 1 teaspoon cayenne pepper
    • 1 teaspoon hot paprika
    • 1 teaspoon molasses or treacle

    Directions
    Preparation:30min  ›  Cook:30min  ›  Ready in:1hour 

    1. To make the meatballs, peel and chop the onion. Put half into a large bowl with the beef, egg, flour, cayenne, paprika, salt and pepper. Combine well, then put aside.
    2. To make the sauce, heat the oil in a large saucepan over moderate heat and fry the remaining onion until softened. Seed and chop the capsicums and stir into the onion.
    3. Peel the garlic and crush it into the pot. Chop the celery and stir into the pot. Cook the mixture for another 2 minutes.
    4. Add the tomatoes and their juice, the bay leaf, cayenne, paprika, molasses or treacle. Measure out 100 ml water, add to the pan and bring to the boil. Reduce the heat and simmer, uncovered, for about 15 minutes, or until the sauce is thick but the vegetables still retain a little crunch.
    5. While the sauce is simmering, cook the meatballs. Heat the 2 tablespoons oil slowly in a very large frying pan. With wet hands, shape the meat mixture into 16 balls, each about the size of a golf ball, and put into the hot oil. Fry over high heat for 10 minutes, until browned all over and just cooked on the inside.
    6. Season the sauce to taste with salt and black pepper and pour over the meatballs. Serve immediately.

    NUTRIENTS PER SERVING:

    good source of vitamins A, B group, C, E and folate, and zinc.

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