Saucy meatball & carrot bake with crispy feta crumbs

Health score
50%
Saucy meatball & carrot bake with crispy feta crumbs
90 min.
8
900kcal

Suggestions

Ingredients

  • 900 pork mince 
  • 140 breadcrumbs 
  • tbsp caraway seeds 
  •  eggs 
  • tsp ground cumin 
  • 750 if they're really big peeled halved quartered
  • tbsp olive oil for frying
  •  onions 
  • servings ginger good grated chunk
  • 680 passata 
  • 800 tomatoes chopped canned
  • tbsp sugar 
  • 200 pack feta cheese crumbled
  • small pack parsley chopped

Equipment

  • frying pan
  • oven

Directions

  1. Heat oven to 220C/200C fan/gas
  2. Mix the pork, 50g of the breadcrumbs, caraway seeds, egg and half the cumin with 2 tsp salt and lots of pepper.
  3. Roll into about 30 meatballs and put into a large non-stick roasting tin.
  4. Put the carrots into another roasting tin. Split the oil between the two, and gently toss to coat. Roast for 30-40 mins, shaking the tins halfway (and swapping between shelves if you need to), until golden and cooked through.
  5. Meanwhile, fry the onion, ginger and remaining cumin in a drop more oil for a few mins in a large pan, stirring constantly. Stir in the passata, chopped tomatoes, sugar and some seasoning, then simmer for 15 mins.
  6. Divide the meatballs and carrots between baking dishes or tins and spoon over the tomato sauce.
  7. Mix the remaining breadcrumbs with the feta, parsley and some seasoning. Set aside any portions for freezing now, and sprinkle feta crumbs over any portions to be cooked immediately.
  8. To eat now, reduce the oven to 200C/180C fan/gas 6 and bake for 20 mins until crumbs are golden and everything is piping hot. Or follow the tips for freezing below, then defrost portions, finish assembling and bake at 180C/160C fan/gas 4 for 30-50 mins until everything is piping hot and bubbling the cooking time will depend a bit on the portion size you are baking.

Nutrition Facts

Calories900kcal
Protein18.48%
Fat34.27%
Carbs47.25%

Properties

Glycemic Index
32.01
Glycemic Load
33.46
Inflammation Score
-8
Nutrition Score
37.422173971715%

Flavonoids

Apigenin
0.28mg
Luteolin
0.02mg
Isorhamnetin
2.07mg
Kaempferol
0.34mg
Myricetin
0.03mg
Quercetin
11.88mg

Nutrients percent of daily need

Calories:899.84kcal
44.99%
Fat:34.35g
52.85%
Saturated Fat:13.12g
82.01%
Carbohydrates:106.6g
35.53%
Net Carbohydrates:98.13g
35.68%
Sugar:16.92g
18.8%
Cholesterol:123.71mg
41.24%
Sodium:649.2mg
28.23%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:41.67g
83.35%
Selenium:98.36µg
140.51%
Vitamin B1:1.24mg
82.87%
Manganese:1.47mg
73.46%
Phosphorus:586.54mg
58.65%
Vitamin B3:10.5mg
52.48%
Vitamin B6:1.02mg
50.89%
Vitamin B2:0.77mg
45.07%
Copper:0.84mg
42.12%
Iron:7.04mg
39.12%
Potassium:1353.96mg
38.68%
Zinc:5.59mg
37.27%
Fiber:8.47g
33.88%
Magnesium:134.42mg
33.6%
Vitamin C:22.57mg
27.36%
Calcium:268.2mg
26.82%
Vitamin B5:2.29mg
22.86%
Vitamin E:3.41mg
22.76%
Vitamin B12:1.32µg
22%
Folate:82.59µg
20.65%
Vitamin A:818.67IU
16.37%
Vitamin K:13.02µg
12.4%
Vitamin D:0.21µg
1.4%