PASTA AND MEATBALLS WITH OKRA AND CHILLI

PASTA AND MEATBALLS WITH OKRA AND CHILLI

Health Rating
Prep Cook Ready in Servings
10 min 30 min 40 min 1

Ingredients


1 tsp Balsamic vinegar
1 tsp Cane sugar
2 medium Carrots
1 can(s) (16 oz) Diced tomatoes, canned
1 pepper(s) Red chili pepper (also chile or chilli)
1 tsp Italian herb seasoning, McCormick
2 cup Okra
1 tbsp Parmesan cheese, grated, low fat (to sprinkle)
300 gm Pasta, penne, whole wheat, dry
1 medium pepper(s) Red bell pepper
1 medium Red onion
1 cup Turkey, light meat (made into meat balls)

Instructions


Method:

Cut the red onion into small pieces and fry over a medium heat until they are soft
Cut the carrots into small chunks and add to the onion, cooking for around 3 minutes
Cut the pepper into slices, and cut each okra into 3 pieces. Add to the carrots/onion, stirring for around 2 minutes
Add the Italian seasoning and chopped chilli (with or without seeds depending on preference)
Add the meatballs, stirring carefully for around 5 minutes until browned
After the meatballs have browned, add the balsamic vinegar, sugar and chopped tomatoes. Leave to simmer for around 15-20 minutes
In another saucepan, add boiling water and around 1tsp salt, and wait for the water to come to the boil again
Add the pasta and cook until tender (around 10 minutes)
Drain the pasta, add to the serving bowls and add the meatballs with sauce on top
Sprinkle over some parmesan cheese and serve


Tips:

When adding the meatballs, be careful not to stir too hard otherwise they will start to fall apart
To achieve a thicker sauce, leave the saucepan lid off while simmering to allow some of the liquid to evaporate
If using normal pasta, consult the packet for cooking times as this normally takes a shorter time to cook compared to whole-wheat pasta

Nutrition Facts

Per Portion

Calories 1729
Calories from fat 89
Calories from saturated fat 24.0
Total Fat 9.8 g
Saturated Fat 2.7 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.1 g
Monounsaturated Fat 1.9 g
Cholesterol 89 mg
Sodium 1221 mg
Potassium 4160 mg
Total Carbohydrate 316 g
Dietary Fiber 47 g
Sugars 24.5 g
Protein 95 g

Dietary servings

Per Portion


Grain 11.5
Meat 1.6
Milk Alternative 0.1
Vegetables 12.8

Energy sources


Pygal73%445.8411539596197253.00866267434255%292.3024218296013191.9672977319206722%324.3015086894912127.193358985028873%5%22%CarbohydratesFatProtein
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