South Seas Meatballs
Ingredients
- 1 lb extra lean minced beef
- 1 egg beaten
- Freshly ground sea salt and black pepper
- 1 tbsp sunflower oil
- 3 small shallots chopped
- 1/2 oz wholemeal flour
- 1 lb tinned pineapple chunks in natural juice
- 1 tbsp soy sauce
- 1 tsp wine vinegar
- 1/2 green pepper seeded and finely chopped
- 1 oz blanched flaked almonds
Instructions
- Put the beef into a large bowl and mix in the egg and the seasoning.
- Divide the beef mixture into 8, and roll into balls. Dust your hands lightly with flour, and flatten each ball slightly
- Brush the meat balls with a little of the oil, and grill under a hot grill for 10 - 45 minutes, turning them once during cooking, to cook each side.
- Heat the tablespoon of oil in a frying pan and fry the shallots gently for 3 minutes, until they are transparent, but not brown.
- Stir the flour into the onions, and cook for about 1 minute.
- Add the juices from the canned pineapple gradually to the flour mixture, stirring well between additions, until all the juice is incorporated and the sauce is smooth.
- Add the soy sauce and vinegar, and season with salt and pepper.
- Stir the pineapple chunks, green pepper and almonds into the sauce.
- Add the cooked meatballs to the sauce and heat gently for about 10-15 minutes until they are warmed right through.
Calories: 475 kcal
Carbohydrates: 26 g
Protein: 24 g
Fat: 31g
Saturated Fat: 10 g
Trans Fat: 1 g
Cholesterol: 121 mg
Sodium: 347 mg
Potassium: 623 mg
Fiber: 4 g
Sugar: 18 g
Vitamin A: 172 IU
Vitamin C: 24 mg
Calcium: 74 mg
Iron: 3 mg