Courgette spaghetti and meatballs

Recipe from: 14 October 2014
recipes vegetables, Italian

Ingredients 30
Servings 4
Time

Ingredients

  • MEATBALLS:
  • 500
    g
    lean beef or ostrich mince
  • 1/2
    small onion, finely chopped
  • 2
    cloves
    garlic, crushed
  • 3
    Tbs
    oats or 1 slice of bread
  • 2
    Tbs
    water
  • 1/4
    cup
    finely chopped fresh parsley
  • 2
    tsp
    dried mixed herbs
  • 1/4
    cup
    grated Parmesan cheese
  • 1
    Tbs
    Worcestershire sauce (optional)
  • 1
    egg, beaten
  • 1
    tsp
    freshly ground salt
  • 1
    tsp
    freshly ground pepper
  • 2
    Tbs
    cooking oil for frying
  • SAUCE:
  • 1/2
    small onion, finely chopped
  • 2
    cloves
    garlic, crushed
  • 1
    tsp
    olive oil
  • 400
    g
    tin chopped tomatoes
  • 3
    Tbs
    tomato paste
  • 1/4
    cup
    beef stock
  • 1
    tsp
    dried mixed herbs
  • salt and pepper to taste
  • sugar to taste (optional)
  • 1/2
    cup
    chopped basil
  • COURGETTE SPAGHETTI:
  • 700
    g
    courgettes, washed and julienned
  • 2
    tsp
    olive oil
  • salt and pepper to taste
  • grated Parmesan cheese to serve
 

Method

 
Meatballs (preparation):
Heat the oil in a large frying pan and saute the onions and garlic until translucent and fragrant. Allow to cool for a few minutes.
Soak the oats or bread in the water until softened. Squash any excess water out of the oats or bread.
Add the cooled onion and garlic to a large mixing bowl together with all the remaining meatball ingredients including the softened oats or bread.
Mix until well combined. Shape into +- 14 meatballs – make sure they are nice and compact.
Pop into the fridge while preparing the sauce. This allows the meatballs to rest before frying.

Sauce:

In a medium pot, heat the oil and saute the onion and garlic until fragrant.
Add the tomatoes, paste, stock and mixed herbs and bring to boil, then reduce heat and simmer uncovered for +- 25 minutes or until flavourful and reduced slightly.
Season to taste with salt, pepper and sugar. Add the basil and heat through for another 5 minutes.

Meatballs:

Heat the cooking oil in a large frying pan. Brown the meatballs evenly – don’t fiddle with them too much. When they are browned and slightly crispy on the outside. Remove. Don’t cook them through. Remove excess oil from the pan. Place meatballs back into the pan and pour the sauce over them, simmer gently over moderate heat until meatballs are cooked through.

Courgette spaghetti:

Heat the oil in a large frying pan and saute for +- 30 seconds or until they are wilted. Season to taste.

To serve:

Serve the meatballs and sauce on a bed of “spaghetti”. Top with grated Parmesan cheese.

Tip: To make this dish even more delicious, stuff a 2 x 2 cm cube of mozzarella or feta into each meatball.

Recipe reprinted with permission of Bits of Carey. To see more recipes, please click here.
 

Read more on: italian  |  vegetables  |  recipes
 

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