Glazed Meatball Bake

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Mince is a staple in most Kiwi homes. So show the kids how to make this easy recipe once and they can prepare it for the family next time!

Prep: 15 mins

Cook: 1 hour

Serves 4

Good source of iron

Ingredients

500g Quality Mark beef mince
400g piece pumpkin, peeled
2 medium-sized starchy potatoes, peeled
2 parsnips, peeled
2 carrots, peeled
¼ cup tomato sauce
1 egg, lightly beaten
½ teaspoon dried mixed herbs or 1 tablespoon chopped fresh herbs
2 tablespoons flour
Your favourite greens to serve

Glaze

¼ cup tomato sauce
1 tablespoon soy or Worcestershire sauce

Method

Preheat the oven to 200ºC.

Cut the vegetables into bite-sized chunks and toss in a good dash of oil. Place the vegetables in a large ovenproof dish and bake for 30 minutes. While the vegetables are baking, prepare the meatballs.

Mix together the mince, tomato sauce, egg and mixed herbs. Season with salt and pepper if wished. Use wet hands to mould the mixture into 8 large meatballs and dust each with a little flour.

Heat a dash of oil in a non-stick frying pan. Brown the meatballs quickly on all sides and sit them on top of the vegetables. Stir the glaze ingredients together and brush evenly over the meatballs.

Return to the oven and cook for another 20-30 minutes until the meatballs are cooked through and the vegetables are golden.

Serve with your favourite greens and have a jug of gravy or accompany with a jar of your favourite chutney.

Suitable Cuts
Nutrition
Tips & Tricks

BEEF OR LAMB MINCE

Nutrition Information Per Serving

Serving size: 477g

Energy kJ (kcal)	1565 (374)
Protein (g)	35.3
Fat (g)	9.4
Saturated (g)	4.0
Carbohydrate (g)	34.4
Sugars (g)	19.4
Sodium (mg)	368
Iron (mg)	6.5
Zinc (mg)	6.3
Vitamin B12 (ug)	3.7
Vitamin D (ug)	0.2
Selenium (ug)	13.2

An egg is added to many mince recipes (burgers, patties, meatloaf) to help bind the beef mince together. In place of an egg, use ½-1 cup fresh white breadcrumbs, moistened with a few tablespoons of milk.
You can make your own variation of this recipe by changing the vegetables and jazzing up the meatballs with spices and herbs.
Or you could make a meatloaf in place of meatballs and brush with the glaze. Bake the vegetables for 15 minutes, place the meatloaf in the centre and continue cooking for a further 40-45 minutes.