Cajun meatballs

Health score
19%
Cajun meatballs
50 min.
4
335kcal

Suggestions

If you're looking to spice up your weeknight dinner with something both flavorful and comforting, these Cajun meatballs are a fantastic choice. Packed with aromatic spices and a subtle kick from Tabasco sauce, this dish brings the vibrant taste of Cajun cuisine right into your kitchen. Using lean turkey mince keeps the meatballs light yet protein-rich, making this meal a wholesome option that still satisfies your craving for something hearty.

The rich, hazelnut-brown roux forms the base of a luscious tomato sauce infused with fragrant onion, garlic, celery, and green pepper, creating a deliciously layered flavor profile. Simmered gently with the addition of Cajun seasoning, the sauce perfectly complements the tender, golden-browned meatballs, which are cooked to juicy perfection. Fresh spring onions and coriander add a burst of brightness and herbal freshness at the end, elevating the dish both visually and in taste.

Best served alongside fluffy rice or creamy mashed potatoes, this recipe is not just a feast for your taste buds but also a balanced meal, clocking in at around 335 calories per serving. Whether you’re looking to impress guests or simply treat yourself to a satisfying main course, these Cajun meatballs offer a wonderful blend of Southern charm and wholesome goodness, all ready in under an hour. Give it a try and enjoy the bold, comforting flavors that make this dish a standout at lunch or dinner.

Ingredients

  • tbsp butter 
  • tbsp flour plain
  •  onion finely chopped
  •  bell pepper green deseeded finely chopped
  •  celery stalks finely chopped
  •  garlic cloves chopped
  •  bay leaf 
  • 400 plum tomatoes canned
  •  chicken stock cube 
  • dash pepper sauce hot
  •  spring onion finely sliced
  • handful coriander roughly chopped
  • tbsp cajun spice 
  • 500 pack turkey mince 
  • tbsp vegetable oil 
  • servings mash 

Equipment

  • frying pan

Directions

  1. Put the butter in a pan over a low heat. Stir in the flour and cook, stirring all the time to make a roux. Cook until the roux is hazelnut brown in colour make sure that it doesnt burn. Tip in the vegetables, garlic and bay leaf, stir briefly, then pour in the tomatoes and 1 cans of water. Crumble in the stock cube, add the hot sauce, then cover and cook for 15 mins, stirring occasionally, while you make the meatballs.
  2. Work the spice and some seasoning into the turkey mince. Try not to over-handle or it will toughen. Shape into 20 meatballs.
  3. Heat the oil in a large non-stick pan and quickly brown the meatballs in batches until they are nicely coloured on all sides.
  4. Stir the sauce, then drop in the meatballs and cook on a low heat for 10 mins until the turkey is cooked through. Scatter over the spring onions and coriander, and serve with some rice or mash.

Nutrition Facts

Calories335kcal
Protein30.42%
Fat53.18%
Carbs16.4%

Properties

Glycemic Index
100.55
Glycemic Load
4.61
Inflammation Score
-9
Nutrition Score
21.926087027011%

Flavonoids

Naringenin
0.68mg
Apigenin
0.06mg
Luteolin
1.43mg
Isorhamnetin
1.38mg
Kaempferol
0.46mg
Myricetin
0.16mg
Quercetin
8.66mg

Nutrients percent of daily need

Calories:334.84kcal
16.74%
Fat:20.3g
31.24%
Saturated Fat:7.02g
43.89%
Carbohydrates:14.09g
4.7%
Net Carbohydrates:10.8g
3.93%
Sugar:5.21g
5.78%
Cholesterol:107.89mg
35.97%
Sodium:383.83mg
16.69%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:26.13g
52.26%
Vitamin C:42.77mg
51.84%
Vitamin A:2247.46IU
44.95%
Vitamin K:46.89µg
44.66%
Vitamin B3:8.07mg
40.34%
Selenium:26.07µg
37.24%
Vitamin B6:0.69mg
34.37%
Phosphorus:300.8mg
30.08%
Vitamin B12:1.52µg
25.25%
Zinc:3.61mg
24.06%
Potassium:693.89mg
19.83%
Vitamin B2:0.33mg
19.22%
Manganese:0.31mg
15.67%
Vitamin B5:1.51mg
15.14%
Iron:2.68mg
14.89%
Vitamin B1:0.2mg
13.21%
Fiber:3.29g
13.16%
Copper:0.26mg
13.02%
Magnesium:51.06mg
12.77%
Folate:49.37µg
12.34%
Vitamin E:1.84mg
12.24%
Calcium:66.89mg
6.69%
Vitamin D:0.5µg
3.33%