Pork & fennel meatballs
Extra Lean Pork Mince (5% fat), raw
1 tablespoons, level
½ zest(s) of 1
Egg, whole, raw
1 medium, raw
Calorie controlled cooking spray
Chilli, Green or Red
2 can(s), large
- For the meatballs, mix the pork with the fennel seeds, lemon zest and the egg to bind. Season, then shape into 12 equal balls. Chill in the fridge for 30 minutes to firm up.
- Mist a large pan with cooking spray, add the onion, garlic and most of the chilli, and cook over a low heat for 10 minutes until soft. Add the tomatoes and balsamic vinegar, and simmer over a low heat for 30 minutes until the sauce is thickened and sticky. Season to taste.
- Mist a large non-stick frying pan with the cooking spray, add the meatballs and fry over a medium-high heat for 8-10 minutes, turning often, until they are cooked through and browned on all sides. You may need to do this in batches. Add the cooked meatballs to the pan of spicy sauce and simmer together for another couple of minutes.
- Cook the courgetti in a pan of boiling water for 3-4 minutes or until tender, drain and divide between bowls. Top with the meatballs and sauce, and garnish with the rest of the chilli and the parsley, to serve. 500g