Lean Meatballs with Creamy Cauliflower and Broccoli
Meatballs are a comfort food classic that can be served in many different ways.
I usually prepare a leaner version of this warming dish, with minced chicken or turkey instead of beef, and creamy cauliflower mash instead of potatoes.
Cauliflower is the perfect alternative to white potatoes, delicious, full of vitamin C and fibre. It’s also low in carbs, which makes it a perfect ingredient if you want to limit your calories intake, and catch up with your 5 a day.
(Serves: 2/3)
(Cooking time: 30 minutes)
NUTRITION PER SERVING:
-
Calories: 438.87kcal
-
Total fat: 30.69g
-
Carbs: 20.81g
-
Sugars: 3.35g
-
Protein: 22.37g
-
Sodium: 1066.59mg
-
Fibre: 3.73g
INGREDIENTS:
For the meatballs:
-
250g chicken or turkey mince
-
50g breadcrumbs, we used panko breadcrumbs
-
2 garlic cloves, minced
-
10g fresh parsley, chopped
-
2 tbsp of olive oil
-
Salt and black pepper, to season
For the broccoli:
-
150g broccoli florets
-
1 tbsp olive oil
-
Salt, pepper to season
For the creamy cauliflower:
-
400g cauliflower, cut into smaller pieces
-
1 garlic clove
-
20g sour cream
-
20g butter
-
20g parmesan cheese, grated
-
Salt and pepper
-
5g fresh parsley, chopped, to garnish
METHOD:
-
Preheat the oven to 220 degree celsius / 200 degrees celsius fan / gas 7 and line a large baking tray with baking parchment.
-
Mix all the meatball ingredients together in a bowl, and roll the mixture into 8-10 small meatballs. Place them on a baking tray, but leave some space for the broccoli. Bake for 15 minutes, remove from the oven and place the broccoli florets on the baking tray, together with the meatballs.
-
Drizzle the broccoli with olive oil, season with salt and black pepper and put it back in the oven. Bake for another 15 minutes, until broccoli is tender and lightly browned and meatballs fully cooked.
-
Place the cauliflower into a large pot of boiling water and cook for 10 minutes until soft.
-
Drain and transfer to a food processor, add the garlic clove, sour cream, butter, parmesan cheese, season and blend until smooth. Add a little bit of hot water if needed.
-
Transfer to two serving bowls, top with meatballs, broccoli florets and fresh parsley.
