The most important aim of this recipe book is to help people to cook heart healthy meals using readily available and economical ingredients.
Recipe from Marthé Bakkes
This recipe is a great way to hide veggies from fussy eaters. Make double the batch and freeze for later.
2 thick slices brown or wholewheat bread
½ cup (125 ml) water
500 g lean beef mince
1 egg, beaten
1 onion, grated
1 carrot, grated
½ tsp (2,5 ml) salt
lemon juice and black pepper to taste
pinch of ground cloves
½ tsp (2,5 ml) ground nutmeg
2 tsp (10 ml) ground coriander
½ tsp (2,5 ml) curry powder or to taste
1 tbsp (15 ml) sunflower oil
- Soak bread in water until soft and mash with a fork.
- Mix mince with bread and the rest of the ingredients, except the oil.
- Shape into small meat balls.
- Heat a thin layer of oil in a large frying pan and fry meat balls on both sides until golden brown.
- Reduce the heat and simmer with a lid for 8-10 minutes or until cooked.
- Repeat the frying process with the rest of the mince and oil, if necessary.
- Serve with small portions of mashed potatoes and veggies of your choice.
- These can be also served with small portions of pasta or brown rice. Alternatively shape into burger patties and serve on wholewheat rolls with salad ingredients.
- If available, ostrich mince is lower in fat and delicious in this recipe.