Packed with warming flavours and textures, this is a hearty low-cost meal idea that is perfect for chilly autumn or winter evenings.
Ingredients
- 1¾ oz (50 g) fresh white breadcrumbs
- 1¾ oz (50 ml) skimmed milk
- 14 oz (400 g) fresh lean pork mince (10 per cent fat)
- 1 onion, very finely chopped
- 2 garlic cloves, crushed
- 2 tbsp chopped fresh parsley
- 2 tsp crushed fennel seeds
- 1 tbsp olive oil
- 10½ oz (300 g) dried wholegrain spelt spaghetti or wholemeal spaghetti
- salt and pepper
- fresh basil leaves, to garnish
Sauce
- 4½ oz (125 g) courgettes, coarsely grated
- 3 garlic cloves, finely grated
- 1 lb 2 oz (800 g) canned chopped tomatoes
- 1 tbsp tomato purée
- 1 tsp maple syrup
- 1 tsp red wine vinegar
How to Make It
- Mix the breadcrumbs with the milk and leave to soak for a few minutes, then transfer to a mixing bowl and add the pork, onion, garlic, parsley, fennel seeds, and salt and pepper to taste. Combine well, then shape into 16 meatballs, transferring each to a plate as you make them.
- Heat the oil in a large frying pan with a lid. Add the meatballs and cook, uncovered, over a medium–high heat for a few minutes, turning occasionally, until slightly brown. Transfer to a plate with a slotted spoon, cover and set aside.
- To make the sauce, reduce the heat to medium and add the grated courgettes to the frying pan. Cook for 1–2 minutes, then add the garlic and cook for a few seconds.
- Add the tomatoes, tomato purée, maple syrup and vinegar, mix thoroughly and bring to a gentle simmer. Cover and cook for 15 minutes, then remove the lid and cook, stirring occasionally, for a further 10 minutes.
- Return the meatballs to the pan and stir to coat in the sauce, then cook for a further 10 minutes, or until about half the liquid has evaporated and you have a rich sauce.
- Meanwhile, prepare your spaghetti pot with a strainer and bring very lightly salted water to a boil. Add the spaghetti and cook it for about 8-10 minutes until it is tender yet firm to the bite. Drain the spaghetti, transfer to a serving platter and spoon the tomato sauce and meatballs on top. Garnish with basil leaves and serve immediately.
Calories
585 kcal
Calories from Fat:
147.6 kcal
Total Fat
16.4 g
47%
Saturated Fat
4.1 g
21%
carbohydrates
74.5 g
57%
Dietary Fiber
8.0 g
21%
Sugars
11.7 g
13%
Protein
36.4 g
73%