Rice Meatballs

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Adding rice to the meatballs bulks them out as well as adding extra fibre and carbohydrates for energy. Add in a little basil pesto when serving for extra flavour.

Prep: 20 mins

<b>Cook:</b> 6 hours on low or 3-4 hours on high

Cook: 6 hours on low or 3-4 hours on high

Serves 5-6

Excellent source of iron

Ingredients

500g lean Quality Mark beef mince
� cup raw or uncooked long-grain rice
� cup chopped fresh herbs (parsley, chives, oregano, marjoram, etc.)
1 large onion, peeled and finely diced
1 large carrot, peeled and finely diced
1 x 550g can or jar of your favourite cook-in-style sauce
1� cups beef stock or water

Method

Turn the slow cooker on to low to pre-warm while preparing the ingredients.

Mix together the mince, rice and herbs with a good seasoning of salt and pepper. Take dessertspoonfuls of mixture and roll firmly into balls and set aside.

Put the onion and carrot Into the pre-warmed slow cooker. Mix together the cook-in-style sauce and beef stock or water and pour into the slow cooker. Stir to mix evenly with the vegetables.

Sit the meatballs on top and cover with the lid. Cook on low for 6–7 hours or on high for 3–4 hours. Serve with your favourite vegetables.

Oven Cooking Option:

Increase the amount of beef stock to 2½ cups. Cook, covered in an ovenproof casserole dish in a pre-heated 1800C oven for 1 - 1½ hours or until the meat is tender.

Suitable Cuts
Nutrition
Tips & Tricks

BEEF OR LAMB MINCE

Nutrition Information Per Serving

Serving size: 223g

Energy kJ (kcal)	1034 (247)
Protein (g)	22.1
Fat (g)	6.0
Saturated (g)	2.5
Carbohydrate (g)	25.1
Sugars (g)	10.1
Sodium (mg)	502
Iron (mg)	3.9
Zinc (mg)	4.0
Vitamin B12 (ug)	2.3
Vitamin D (ug)	N/A
Selenium (ug)	5.6