Italian style meatballs with courgette ‘tagliatelle’
This flavourful dish of Italian meatballs has a healthy twist by using courgette ribbons instead of pasta — an easy way to reduce calories.
As part of an Intermittent diet plan, 1 serving provides 3 of your 6 daily vegetable portions.
This meal provides 219 kcal per portion.
As part of an Intermittent diet plan, 1 serving provides 3 of your 6 daily vegetable portions.
This meal provides 219 kcal per portion.
Ingredients
For the meatballs
- 250g/9oz extra lean beef mince (5% fat or less)
- 1 small onion, very finely chopped
- 1 tsp dried mixed herbs
- calorie controlled cooking oil spray
- 1 garlic clove, crushed
- 227g/8oz can chopped tomatoes
- 2 heaped tbsp finely shredded fresh basil leaves, plus extra to garnish
For the courgette ‘tagliatelle’
- 2 medium courgettes, trimmed and deseeded
- sea salt and freshly ground black pepper
Method
- Place the beef, half the onion, half the mixed herbs and a pinch of salt and pepper in a bowl and mix well. Form into 10 small balls.
- Spray a medium non-stick frying pan with a little oil and cook the meatballs for 5-7 minutes, turning occasionally until browned on all sides. Transfer to a plate.
- For the sauce, put the remaining onion in the same pan and cook over a low heat for three minutes, stirring. Add the garlic and cook for a few seconds.
- Stir in the tomatoes, 300ml/10fl oz water, the remaining mixed herbs and shredded basil. Bring to the boil, stirring. Return the meatballs to the pan, reduce the heat to a simmer and cook for 20 minutes, stirring occasionally until the sauce is thick and the meatballs are cooked throughout.
- Meanwhile , half-fill a medium pan with water and bring to the boil. Use a vegetable peeler to peel the courgettes into ribbons. Cook the courgette in the boiling water for one minute then drain.
- Divide the courgette ribbons between two plates and top with the meatballs and sauce. Garnish with basil leaves.
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