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Pork & Pepper Meatballs on Parsnip Mash

Preparation: 10 mins

Cooking: 20 mins

Serves 4, costs under £5.00

Ingredients

  • 1 Teaspoon Cinnamon (2g)
  • 2 Teaspoons Paprika (6g)
  • 2 Red Peppers (320g)
  • 4 Garlic Cloves (12g)
  • 2 Teaspoons Oregano (2g)
  • 2 Pitta Breads (190g)
  • Pork Mince (500g)
  • 2 Eggs (0)
  • 4 Teaspoons Vegetable Oil (12g)
  • 6 Parsnips (540g)
  • ¾ Can Chopped Tomatoes (280g)
  • 2 Tablespoons Parsley (6g) (optional)

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

1. Preheat the oven to 180°C / 160°C fan oven / 325°F / gas mark 4. 

2. Deseed and chop the peppers, peel the garlic and tear the pitta bread into pieces

3. In a food processor blitz the pepper, 2 cloves of garlic, pitta bread, cinnamon, oregano and half the paprika until finely chopped.

4. Crack the eggs into a large bowl and beat well with a fork, then add the mince and mixture from food processor and mix together. Add black pepper if desired.

5. Rub the oil on a baking tray then shape the mixture into 16 meatballs and place evenly spaced on the tray.

6. Bake in oven for approximately 20 minutes until golden and cooked through.

7. Meanwhile peel the parsnips and dice into 2cm pieces. In a pan cover with boiling water and cook over a high heat for 10-15 minutes until soft.

8. Crush 2 garlic cloves or finely chop and put in a small pan along with remaining paprika and chopped tomatoes or passata, cook over a medium heat for approximately 5 minutes.

9. Drain the parsnips and mash togather with a fork or masher. Place the mash in the middle of a plate with meatballs on top. Pour some sauce over the top and top with chopped parsley if desired.

Nutritional Information


Per 100g
Per 435g serving (% ref. intake)

Energy Kcals
111.00
483.00 (24.00%)
Energy Kj
466.00
2027.00 (24.00%)
Protein
8.80g
38.30g
Total Fat
5.00g
21.80g (31.00%)
Saturated Fat
1.50g
6.50g (33.00%)
Carbohydrates
10.80g
47.00g
Total Sugars
3.60g
15.70g (17.00%)
NSP Fibre
2.60g
11.30g
Sodium
60.00g
261.00g
Salt
0.10g
0.40g (7.00%)

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.