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Ингредиенты
- 450 gm finely chopped beef
- 50 gm bresdcrumbs
- 1 x Iarge egg beaten
- 2 tsp chilli pwdr
- 1 med onion grated or possibly very finely minced
- 2 Tbsp. tomato juice (or possibly l Tbsp. tomato puree mixed with l Tbsp. water)
- 1 tsp salt Freshly milled black pepper
- 3 Tbsp. oil (for frying)
- 1 x onion minced
- 1 x green pepper minced
- 3 tsp chilli pwdr
- 1 tsp oegano
- 2 x doves garlic crushed
- 1 x 225 g tin of italian tomatoes
- 1 sm tin red kidney beans liquid removed
- 1 x level tsp. salt Freshly milled black pepper
- 1 Tbsp. oil for frying
Инструкции
- Preheat oven to 375F/190C/gas mark 5.
- In a large mixing bowl simply mix together all the ingredients for the chilli meat balls mixing everything thoroughly and proportionately.
- Then roll the mix into little rounds you should get about 1214 altogether.
- Heat the oil in a frying pan and when it is warm brown the meat balls on all sides.
- Using a draining spoon remove them to a flameproof casserole.
- Then make the sauce heat the oil in a add in the minced onion and fry until transparent about 5 8 min.
- Add in the green pepper chilli pwdr oregano and150ml of water.
- Simmer everything till the pepper feels softened about 5 min.
- Then add in the garlic tinned tomatoes and kidney beans together with 1 tsp. salt and some freshly milled black pepper.
- Then simmer for about 5 7 min or possibly till it has reduced and thickened slightly.
- Pour the sauce over the meat balls bring everything up to simmering point on top of the stove and then transfer the casserole to the oven and cook (uncovered) for a further 15 min.
- Serve this with brown rice and a salad made with lettuce watercress sliced avocado and a garlic flavoured vinaigrette.
- Serves 4 people
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 269g | |
| Recipe makes 4 servings | |
| Calories 316 | |
| Calories from Fat 171 | 54% |
| Total Fat 19.28g | 24% |
| Saturated Fat 3.19g | 13% |
| Trans Fat 0.35g | |
| Cholesterol 52mg | 17% |
| Sodium 2715mg | 113% |
| Potassium 720mg | 21% |
| Total Carbs 12.18g | 3% |
| Dietary Fiber 3.0g | 10% |
| Sugars 4.47g | 3% |
| Protein 24.37g | 39% |
