Baked Meatballs in Tomato Sauce

Baked Meatballs in Tomato Sauce

This Baked Meatball with Homemade Tomato Sauce recipe is one of our favourites because it not only tastes great, it's low in fat and high in protein.

CAL P/SERVE
320
kJ P/SERVE
1340
FAT P/SERVE
10.5g
CARBS P/SERVE
27.3g
PROTEIN P/SERVE
26.9g
SUGAR P/SERVE
13.3g
SODIUM P/SERVE
694g
FAT
%
2.8%
ENERGY RDI%
15.4%

You can serve this brown rice, ½ cup of cooked rice per person. Any leftover meatballs can be placed in a roll for lunch the next day, just like a sub...with lettuce, grated carrot and sliced tomato, you have a great lunch. If you don't eat pork, just double the beef.

This recipe is low fat, low sugar, and high protein.

Ingredients

  • 250g (9 oz) pork mince
  • 250g (9oz) beef mince
  • ½ cup bread crumbs fresh or packet
  • 1 large onion diced (or 2 tbsp. dried onions)
  • 1 egg
  • 2 tbsp. tomato relish or chutney
  • 1 tbsp. worcestershire sauce
  • 2 cloves garlic, crushed (or 1 tsp. garlic powder)
  • ¼ cup fresh herbs (parsley, thyme, oregano) or 2 tsp. dried herbs
  • S & P to taste

Tomato Sauce

  • 2 (small) onions, finely chopped
  • 4 short cut (aka Canadian Bacon) bacon strips
  • 1tbsp. olive oil
  • 1 large bottle tomato passata or 2 cans diced tomato
  • 4 cloves garlic, crushed
  • 1 tsp. worcestershire sauce
  • 4 tsp. brown sugar
  • 1 tsp. dried oregano
  • 1 tsp. dried marjoram
  • 1 cup water
  • S & P to taste

Method

  1. Preheat oven to 200c. 
  2. Preheat pan and fry onion until softened, set aside until cooled.
  3. In a large bowl, place mince, egg, worchestire sauce, herbs, chutney, cooled onion, garlic and breadcrumbs.    With clean hands mix the ingredients altogether insuring everything is incorporated.
  4. Roll a tablespoon of the mixture into balls and place on plate, set aside.
  5.  Sauté Onion in Olive oil for 5 mins until softened.  Remove from heat then cook the diced short cut bacon until browned.
  6. Add the onion to the bacon then incorporate the worchestire sauce to the pan for around 30 seconds, keep stirring.
  7. Add the can of tomatoes and stir altogether, make sure heat is turned down to simmer.  Add garlic, sugar, pepper and herbs.  Keep simmering for around 5 mins, if too thick add the water.
  8. Place meatballs into a baking dish pour over the tomato sauce, add cup of water and bake for 20-25 minutes until meatballs are cooked.  (after 10 mins turn balls over in the sauce).

Nutrition Table

Servings: 6 Serving size:366g
Average Serve Average 100g
Energy 1340 kJ 368 kJ
  320 Cal 88 Cal
Protein 26.9 g 7.4 g
Fat, total 10.5 g 2.9 g
- Saturated 3.3 g 0.9 g
Carbohydrate 27.3 g 7.5 g
- Sugars 13.3 g 3.6 g
Sodium 694 mg 190 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

Recipe Books

This ebook contains 20 of our favourite chicken recipes. These include Cartwheel of Chicken, Spanish Chicken, Dijon Chicken, Risotto, Butter Chicken, Creamy Chicken Pasta, Honey Chicken, Honey Citrus Salad, Chicken Broccoli Bake, & more.
BUY NOW
This collection of drinks recipes ranges from smoothies to juices. Most of these include fruit so they are a great way to tick off your daily fruit intake. This ebook includes 11 delicious recipes which you can print or save to your tablet or computer.
BUY NOW
This printable eBook has a variety of vegetarian recipes including Risotto, Chickpea Burger, Vegetarian Fried Rice, Sweet Potato Bake, Stuffed Tomatoes, Semolina Gnocchi, Frittata, Curry Puffs, Zucchini Bake, Moroccan Tagine.
BUY NOW
This printable eBook has great muffin recipes which include Apple & Cinnamon, Chocolate & Banana, Banana Almond & Cinnamon, Peach & Blueberry, Pear & Raspberry, Peach & Fig Baby Cakes, Gluten Free Choc Pear, & Banana & Sultana.
BUY NOW
The Stir Frys in this printable eBook include Beef & Vegetable, Sesame Chicken, Beef Chow Mein, Chinese Orange Pork Stir Fry, Thai Chilli Beef, Vietnamese Pork Stir Fry, Beef & Blackbean, Ginger Chicken, Thai Chilli Pork, Vietnamese Chicken Stir Fry.
BUY NOW
Winter time all you want is comfort food. These 10 recipes will satisfy your craving for warm filling dinners without the guilt. This PDF can be printed or saved to your tablet or computer.
BUY NOW
If you are not on a carb free diet then this is perfect. Pastas are great to cook after work as they can incorporate vegetables and meat as a tasty, easy to make dish. This PDF can be printed or saved to your tablet or computer.
BUY NOW
In this ebook there are breakfasts featuring plenty of fruit and vegetables, as well as dairy, and meat, so there's sure to be something for everyone. This PDF can be printed or saved to your tablet or computer.
BUY NOW
Who doesn't love a curry? These 10 recipes are healthy, tasty and easy to cook. No need to get a takeaway, make your own and you will appricate having contol on the ingredients. This PDF can be printed or saved to your tablet or computer.
BUY NOW

Top 5 Recipes

Weightloss.com.au Facebook Page Weightloss.com.au Twitter Page Weightloss.com.au Pinterest Boards

Follow us on Facebook

Follow us on Instagram

Follow our Pinterest Boards