Gnocchi Meatball Bake with Capsicum Sauce

Gnocchi Meatball Bake with Capsicum Sauce

The gnocchi and meatballs gives this dish a wonderful chunkiness and the capsicum sauce and cherry tomatoes gives it a burst of flavour.

CAL P/SERVE
444
kJ P/SERVE
1860
FAT P/SERVE
18.2g
CARBS P/SERVE
37.3g
PROTEIN P/SERVE
28.9g
SUGAR P/SERVE
12.5g
SODIUM P/SERVE
353g
FAT
%
4.4%
ENERGY RDI%
21.3%

This Gnocchi Meatball Bake with Capsicum Sauce is deeeelicious.

Be careful which Gnocchi you include in your recipe as many supermarket brands tend to be quite high in sodium. We used one from a specialty store with a more home made style.

This recipe is low sat fat, low sodium low sugar and a good source of protein.

Ingredients

  • 10 cherry tomatoes, halved
  • 500g (1.1lb) Potato Gnocchi
  • 3 tsp. olive oil
  • 1 cup low fat tasty cheese

Meatballs:

  • 500g (1.1lb) pork or beef mince (or half n half)
  • 1 tbsp. dried or onions flakes
  • 1 tsp. ground garlic
  • 2 tbsp. chutney or relish
  • 2 tsp. Dijon mustard
  • 1 egg
  • ¼ cup breadcrumbs
  • Salt and pepper

Sauce:

  • 1 large Red Capsicum (Bell Pepper), sliced thinly
  • 1 bottle (700g) tomato passata (or 2 cans crushed tomatoes)
  • 2 tbsp. onion flakes
  • 2 tsp. ground garlic (or freshly crushed)
  • 1 tbsp. Italian herbs dried
  • 1 tbsp. brown sugar
  • 1 cup water

Method

  1. Preheat oven 180C (350F).
  2. In a large bowl place all meatball ingredients and mix well with your hands. Roll into tiny meatballs, between a 10 and 20c piece.  Place on a plate then place in fridge until ready to cook.
  3. Boil water in a pot to cook gnocchi.  Once water is boiling, place gnocchi and cook for 4-5 minutes.  Don’t overcook as it will still cook in oven.  Drain and set aside.
  4. In a large non-stick pan or wok, heat 1 teaspoon of olive oil and place half the meatballs in pan and brown, approx. 3-4 minutes, keep shifting them around so all sides are browned.  Take off heat and place on a new plate then add 1 more teaspoon olive oil and start process with the remaining balls, then when cooked place with the others on the plate.
  5. Keep pan going and add remaining oil, add capsicum and stir fry for 4-5 minutes.  Add Passata, water, onion flakes, garlic, herbs and sugar, stirring and turn down heat and simmer, adding the meat balls in after 1-2 minutes.Season with Salt and Pepper to taste. Simmer a further 5 minutes. Now add gnocchi and incorporate until all mixed in.
  6. In 6 small baking dishes or 1 large place mixture, add halved tomatoes facing up, sprinkle cheese over top and bake for 20 minutes in oven.
  7. Serve with a side salad.

Nutrition Table

Servings: 6 Serving size:413g
Average Serve Average 100g
Energy 1860 kJ 449 kJ
  444 Cal 107 Cal
Protein 28.9 g 7.0 g
Fat, total 18.2 g 4.4 g
- Saturated 6.7 g 1.5 g
Carbohydrate 37.3 g 9.0 g
- Sugars 12.5 g 3.0 g
Sodium 353 mg 85 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.

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