Chef's Wife Diary

Sirt-rich meatball Marinara.

Joint collaboration with Mr. Chef

Today was a clearing out of what we had left in the chiller and seeing as we haven’t been eating pasta so much on the diet, we thought why not. Not only is it wholesome and filling but this is extremely healthy too. Coming in at under 600 calories it won’t break that calorie bank. We’ve been trying to stick to about 600 calories for dinner and making sure we don’t lose out on carbs. But if you want to cut down, then just reduce the quantity of pasta and maybe add some more vegetables.

This recipe is simple to make and if you don’t want to add some items then just replace with something similar. If you can’t find the buckwheat pasta then 100% buckwheat Soba noodles will be fine.

Serves: 2

Difficulty: 2/5

Calories per portion: 593

Meatball recipe

Ingredients

  • 150g    Lean minced beef/pork/chicken
  • 20g      Chopped walnuts
  • 20g      Chopped capers
  • 7g        Chopped flat leaf parsley
  • Pinch of salt
  • ¼         Teaspoon tumeric

Method

  1. Mix all of the ingredients together until well mixed.
  2. Portion into 10 balls, weighing approximately 20g each.
  3. In a frying pan, lightly grease with extra virgin olive oil and bring up to a medium heat.
  4. Place the meatballs in and colour until golden brown.  The meatballs should be just cooked.
  5. Add to the Marinara sauce when ready to serve.

Marinara sauce

Ingredients

  • 8g        Extra virgin olive oil
  • 100g    Chopped red onion
  • 100g    Chopped carrot
  • 55g      Chopped celery
  • 55g      Diced red/yellow pepper
  • 1-2       Birds eye chillis chopped
  • 55g      Chopped leek
  • 2          Cloves garlic crushed
  • 10g      Tomato paste
  • 150g    Red wine
  • ½         Stock cube
  • 175g    Boiling water
  • Pinch of salt

Method

  1. In a hot pan, add the olive oil, followed by all of the vegetables.
  2. Season with salt and sweat down until 50% cooked.
  3. Add the tomato paste and cook out for 1 minute.
  4. Add the red wine and reduce until nearly dry.
  5. Mix the water and stock cube together, and then add to the pan.
  6. Cookout for 30 minutes on the lowest heat, and make sure the pan is covered.

Final dish

Ingredients

  • 140g    Buckwheat spaghetti (If you can’t find this, then use wholemeal spaghetti or similar pasta shape)
  • 10g      Parmesan grated
  • 7g        Chopped flat leaf parsley

Method

  1. Boil the pasta in salted boiling water for 8 minutes or whatever it recommends on the packet.
  2. Strain and rinse with boiling water.
  3. Add to the marinara sauce and meatballs.
  4. Serve with parmesan and fresh chopped parsley.
Photo by Mr. Chef. for Frames of Life Blog

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