South Seas Meatballs

South Seas Meatballs

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Servings: 4
Calories: 475

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
Ingredients Beef, Minced Beef
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