Madras meatballs with fresh herb dip

    30 minutes

    Beef is an iron-rich protein source; it also supplies many of the B vitamins as well as zinc. Served in small quantities, with vegetables and grains, lean beef makes a healthy and flavoursome meal.

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    Serves: 4 

    • 1/2 cup plain low-fat yoghurt
    • 2 tablespoons chopped fresh mint
    • 2 tablespoons chopped fresh parsley
    • 300g lean beef mince
    • 1 egg, beaten
    • 1 small onion, finely chopped
    • 1 tablespoon Madras curry powder
    • Salt
    • Freshly ground black pepper
    • 3 spring onions, cut into 2cm lengths
    • 1 red capsicum, cut into 2cm squares
    • 1 red onion, cut into 2cm squares

    Preparation:20min  ›  Cook:10min  ›  Ready in:30min 

    1. Combine the yoghurt, mint and 1 tablespoon of the parsley in a small bowl. Cover and refrigerate until ready to serve.
    2. Combine the mince, egg, onion, curry powder, the remaining parsley, and salt and pepper to taste, in a medium bowl. Shape the mixture into 5 cm ovals.
    3. Preheat the griller. Thread the meatballs lengthways onto 4 skewers, alternating with spring onion, capsicum and red onion pieces. (If using bamboo skewers, soak in water for 30 minutes beforehand, so that they won't burn.)
    4. Grill the meatballs 10 cm from the heat for 8 to 10 minutes, turning occasionally. Serve hot with the herb dip.

    Did you know?

    Iron-deficiency anaemia can result in fatigue, irritability and lowered immunity. Women are especially susceptible to this condition, so should ensure an adequate intake of iron-rich foods.

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