Tasty mince balls
Serves:
4
Time to make:
35 (Hands-on time: 15, Cooking time: 20)
Total cost:
$8.00 / $2.00 per serve
(at time of publication)
(at time of publication)
Health information:
Gluten-free (or can be made gluten-free*)
Low fat
Low kilojoule
Low sodium
Instructions
Instructions and steps:
Step 1 Preheat oven to 180°C. Lightly grease a baking tray.
Step 2 In a large bowl beat egg then add evaporated milk and beat. Add the remaining ingredients and mix well. Use a fork to make sure rice is evenly distributed.
Step 3 Shape heaped tablespoons of the mixture into falafel-sized balls and place on prepared baking tray. Bake for 20 minutes until brown. Serve with pita bread and homemade pasta sauce, and pack in the lunchbox with a chiller pad.
Matching snacks: Fresh fruit and low-fat yoghurt.
Variations
Make it gluten-free: Use a gluten-free variety of mustard.
About this Recipe
First Published:
February 2011
Rating:
No votes yet
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Full ingredient list:
- oil spray, to grease
- 1 egg
- 2 tablespoons light evaporated milk
- 250g lean beef mince
- 1 cup cooked rice
- 1 cup grated vegetables (such as courgettes, carrots, mushrooms)
- 1 teaspoon dried oregano
- 1 teaspoon mild English mustard
- 1/4 teaspoon salt
Nutritional information (per serve)
Energy:
850kJ
Calories:
203cal
Protein:
18g
Fat:
8g
- saturated:
3g
Carbohydrates:
15g
- sugars:
2g
Dietary Fibre:
1g
Sodium:
230mg
Calcium:
40mg
Iron:
3mg
Nutrition information is given per serve
*NS: not specified
