Pork and fennel meatballsSubmitted by: PHRASER
IntroductionPork, parsley and fennel meatballs in a tomato sauce with cannellini beans.
Adapted from Healthy Food Guide May 2008. Pork, parsley and fennel meatballs in a tomato sauce with cannellini beans.
Adapted from Healthy Food Guide May 2008.
500g lean pork mince
1 large onion, finely chopped
1 400g tin of cannellini beans (drained and rinsed)
1 teaspoon fennel seeds
1/2 teaspoon each of salt and pepper
1 tablespoon worcestershire sauce
3 tablespoons fresh parsley, finely chopped
2 tablespoons plain flour (for dusting)
2 400g tins of chopped tomatoes
2 tablespoons grated fresh parmesan cheese
1 Crush fennel seeds in a pestle and mortar or roughly chop with a knife. Put into a large bowl with onion, pork, Worcestershire sauce, salt, pepper and parsley. Mix well.
2 Using wet hands, shape into 12 meatballs or patties, press them tightly, then roll in flour. Heat a large non-stick frying pan until hot. Add meatballs and fry for 10-12 minutes, turning regularly with a spoon, until golden all over.
3 Add tomatoes, then cover with a tight-fitting lid or a large plate and simmer for 10 minutes. Remove lid and add rinsed and drained beans, and simmer for a further 10 minutes, turning meatballs every so often to coat in sauce.
Step 3 Meanwhile, cook whatever you are serving with the meatballs (eg pasta, rice, zucchini ribbons). Drain, return to pan then toss through tomato mixture and scatter over cheese.
Makes four serves of three meatballs, 1/4 cup beans and 1/2 cup sauce (approximately).
Serve with spaghetti, rice, mashed potatoes, zucchini ribbons or bread, and salad or steamed vegetables (not included in nutrition information)
Number of Servings: 4
Recipe submitted by SparkPeople user PHRASER.