Penne and meatballs

Posted on July 22, 2024

This delicious and nutritious dish combines penne pasta with homemade meatballs made from extra lean beef mince, grated vegetables, and parmesan cheese. The meatballs are baked in a rich, no-added-salt crushed tomato sauce and served over perfectly cooked penne rigate. Garnished with fresh flat-leaf parsley, this hearty meal is perfect for a family dinner.

Dinner

Ingredients

500g extra lean beef minced

1 medium zucchini, grated

1 small carrot, grated

1 small brown onion, grated

4 button mushrooms, grated

2 tablespoons grated parmesan cheese

800g can no-added-salt crushed tomatoes

375g penne rigate

Chopped fresh flat-leaf parsley, to serve

Instructions

1

Preheat oven to 180C/160C fan-forced. Grease a 5cm-deep, 18cm x 20cm (base) baking dish.

2

Combine mince, zucchini, carrot, onion, mushroom and cheese in a bowl.

3

Roll 1 tablespoon mixture into a ball. Place in prepared dish. Repeat with remaining mixture. Top with pasta sauce.

4

Bake for 30 minutes or until meatballs are cooked through.

5

Meanwhile, cook pasta in a large saucepan of boiling, salted water, following packet directions, until tender.

6

Drain. Divide pasta between plates. Top with meatball mixture. Sprinkle with parsley. Serve.

Key Points About Ingredients:

• Extra Lean Beef Mince: Provides high-quality protein and essential amino acids with lower fat content.
• Zucchini, Carrot, Brown Onion, Button Mushrooms: These vegetables add fiber, vitamins, and minerals while keeping the meatballs moist.
• Parmesan Cheese: Adds a savory depth of flavor and a source of calcium.
• Crushed Tomatoes (no-added-salt): Offers a rich, natural tomato flavor with no added sodium, making it a healthier choice.
• Penne Rigate: A hearty pasta that holds the sauce well, providing carbohydrates for energy.
• Fresh Flat-Leaf Parsley: Adds freshness and a pop of color, along with vitamins A, C, and K.

Key Nutritional Insights:

• Protein: The extra lean beef mince provides a significant amount of protein necessary for muscle repair and growth.
• Fiber: The inclusion of grated vegetables boosts the fiber content, aiding in digestion and promoting a feeling of fullness.
• Low Sodium: Using no-added-salt crushed tomatoes helps keep the sodium levels in check.
• Vitamins and Minerals: The dish is rich in various vitamins such as A, C, K, and minerals like iron and calcium from both the vegetables and the cheese.

• Nutrition Facts

• Serving Size1
• Amount per serving
• Calories500
• Standard DV% Daily Value*
• Total Fat12 g72 g16.67%
• Saturated Fat4 g20 g20%
• Cholesterol70 mg300 mg23.33%
• Sodium150 mg2300 mg6.52%
• Total Carbohydrate50 g275 g18.18%
• Dietary Fiber6 g28 g21.43%
• Total Sugars8 g
• Protein30 g50 g60%
• Calcium100 mg1300 mg7.69%
• Iron3.6 mg18 mg20%
• Vitamin A300 mcg900 mcg33.33%
• Vitamin C (Ascorbic Acid)18 mg90 mg20%
• Vitamin K120 mcg120 mcg100%
• * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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