Italian Meatball Casserole
This is a quick and simple top of the stove casserole. It is important to use really lean mince to make the beat balls. As shop bought mince tends to be quite fatty, buy a piece of beef and have a butcher mince it, or mince it yourself at home. It is best to buy the minced meat on the day that you are going to use it never refrigerate it for more than days. This Italian style dish goes well with fresh bread, pasta, potatoes or rice, and simple green salad.
Preparation Time: 30 minutes
Cooking Time: 20 minutes
450 Grams of lean minced beef
1 medium sized onion
Salt and freshly ground black pepper
1 table spoon Worcestershire Sauce
350 Grams of large Courgettes
One large Red pepper
120 grams of large button Mushrooms
2 Table spoons virgin olive oil
400 grams can tomatoes
1 teaspoon dried oregano
2 teaspoons arrowroot powder
Calories per serving: 295 – High protein and iron from mince and High in vitamin C from Vegetables
Peel and finely chop the onion, then combine all the ingredients for the meatballs in a large mixing bowl, adding 1 teaspoon of salt and ½ teaspoon of freshly ground black pepper. Shape the meat mixture into 24 balls, pressing each one firmly to hold its shape, and then put them to one side.
Slice the courgettes. Halve and de seeds the red pepper and cut it into one inch squares. Clean and slice the button mushrooms.
Heat the olive oil in a large frying pan or in a flame proof casserole with a tightly fitting lid, and brown the meatballs evenly over a medium heat for about 5 minutes.
Remove the meatballs from the pan and add the mushrooms to it, frying them quickly for 2 minutes. Return the meatballs to the pan and add the other vegetables, tomatoes and oregano. Gently bring t the boil, cover and simmer for 15 minutes.
Mix the arrowroot with 1 table spoon of cold water until smooth, then stir it into the casserole and continue cooking over a moderate heat until the sauce has thickened. Serve immediately.