Microwave meatballs with spices and mango/pineapple jam
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 5
Ingredients
Ground beef, lean, 300 gramsOnions, raw, 2 tbsp choppedKellog's Honey Crunch Corn Flakes Cereal, 15 grams, crushedGarlic, 3 clove, mincedHoney Mustard dressing, 1 tablespoonLea & Perrins Worcester Sauce, 1 tspPepper, red or cayenne, 0.5 tspCoriander, 0.25 tspCumin, 0.25 tspSalt, 0.8 tspPepper, black, 0.1 tspMilk, 2%, 45 mL, 3 tablespoonsOlive Oil, 1 tspSt. Dalfour, Mango and pineapple jam, 1 tbspwater, 50 mlketchup, 1 tablespoon
1) Sautee onion and garlic in 50 ml of water for 2 minutes over low heat.
2) Add spices, salt and pepper and worcester sauce and reduce till most of the water has evaporated.
3) Add cornflakes to mince and add onion mixture.
4) Add jam, milk, ketchup and honey mustard dressing.
5) Mix lightly with a fork till mixtures is combined.
6) Form 5 meat balls by lightly rolling mixture from one hand to the other.
7) Use a microwave or glass dish with a lid and cover bottom with 50 ml of water and olive oil.
8) Place meatballs in water and oil mixture and cover with lid.
9) Microwave on high for 9 minutes and leave to stand for another 5 minutes.
10) Serve with rice or a salad (not includeed in nutritional information).
Serving Size: 5
Number of Servings: 5
Recipe submitted by SparkPeople user JACEUG.
2) Add spices, salt and pepper and worcester sauce and reduce till most of the water has evaporated.
3) Add cornflakes to mince and add onion mixture.
4) Add jam, milk, ketchup and honey mustard dressing.
5) Mix lightly with a fork till mixtures is combined.
6) Form 5 meat balls by lightly rolling mixture from one hand to the other.
7) Use a microwave or glass dish with a lid and cover bottom with 50 ml of water and olive oil.
8) Place meatballs in water and oil mixture and cover with lid.
9) Microwave on high for 9 minutes and leave to stand for another 5 minutes.
10) Serve with rice or a salad (not includeed in nutritional information).
Serving Size: 5
Number of Servings: 5
Recipe submitted by SparkPeople user JACEUG.
Nutritional Info Amount Per Serving
- Calories: 211.5
- Total Fat: 13.6 g
- Cholesterol: 45.8 mg
- Sodium: 501.7 mg
- Total Carbs: 8.2 g
- Dietary Fiber: 0.3 g
- Protein: 11.4 g
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