Falaise recipe of the month

July 2 2018

This recipe makes a hearty supper

Jane Fletcher-Centre Manager

Cook up a storm!

The Falaise staff would like to share some of their favourite recipes with you over the coming weeks to help you make some wise food choices to fuel your body through exercise. Our healthy recipe for the month of July is recommended by Jane Fletcher
 
Meatballs with fennel & balsamic beans & courgette noodles
 
400g lean beef steak mince
2tsp dried oregano
1 large egg
8 garlic cloves, 1 finely grates, the others sliced
1-2 tbsp rapeseed oil
1 fennel bulb, finely chopped, fronds reserved
2 carrots, finely chopped
500g carton passata
4tbsp balsamic vinegar
600ml reduced salt vegetable boullion
 
For the courgette noodles
 
1 tsp rapeseed oil
1-2 large cougettes, cut into noodles with a julienne or spirializer
350g frozen soya beans thawed.
 
 
 
Method
 
1. Put the mince, oregano, egg and grated garlic in a bowl and grind in some black pepper. Mix thoroughly and roll into 16 balls.
2. Heat the oil in a large saute pan over a medium-high heat, add the meatballs and fry, moving them around the pan so that they brown all over-be careful as they're quite delicate and you don't want them to break up. Once brown, remove them from the pan. Reduce the heat slightly and add the fennel, carrots and sliced garlic to the pan and fry, stirring until they soften, about 5 minutes.
3. Tip in the passata, balsamic vinegar and boullion, stir well, then return the meatballs to the pan, cover and cook gently for 20-25 mins.
4. Meanwhile, heat the 1 tsp of oil in a non stick pan and stirt-fry the courgette with the beans to heat through and softed. Serve with the meatballs and scatter with any fennel fronds.