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Nutritionist's Pick: Dilly Beef Meatballs with Peppers and Onions
Balanced
Very High Fibre
High Protein
Quick
Nutritionist's Pick: Dilly Beef Meatballs with Peppers and Onions

with Brown Rice, Almonds and Yogurt Sauce

25 min
Difficulty: 1/3
Mediterranean

Ingredients: Ground beef • Sweet bell pepper • Yellow onion • Bulgur wheat (wheat) (durum wheat semolina) • Greek yogurt (milk) (skim milk, cream, active bacterial cultures) • Lemon • Panko breadcrumbs (wheat) (wheat flour, sugar, yeast, salt) • Almonds • Dill • Zesty garlic blend (sulphites) (granulated garlic, cornmeal, salt, dehydrated red bell pepper flakes, spices, sugar, herbs, canola oil, silicon dioxide, citric acid) • Garlic.

Allergens

Sulphites
Soy
Sulphites
Mustard
Milk
Wheat
Egg
May contain traces of allergens
Gluten
Peanuts
Almonds
Sesame
Tree nuts

Tags

Very High Fibre
Classic-plates
High Protein
Quick
Ingredients
Ground Beef

Ground Beef

250 g

Almonds, sliced

Almonds, sliced

28 g

Greek Yogurt

Greek Yogurt

1 unit(s)

Dill

Dill

7 g

Garlic, cloves

Garlic, cloves

2 unit(s)

Lemon

Lemon

1 unit(s)

Sweet Bell Pepper

Sweet Bell Pepper

1 unit(s)

Yellow Onion

Yellow Onion

1 unit(s)

Panko Breadcrumbs

Panko Breadcrumbs

0.165 cup

Zesty Garlic Blend

Zesty Garlic Blend

7 g

Quick Cook Brown Rice

1 cup

Oil

Oil

2 tbsp

Salt

Salt

0.13 tsp

Preparation
1
Cook brown rice

  • Before starting, preheat the oven to 450°F.
    Wash and dry all produce.
  • To a medium pot, add 1 1/2 cups (3 cups) water and 1/8 tsp (1/4 tsp) salt. Cover and bring to a boil over high.
  • Using a strainer, quickly rinse rice.
  • To the boiling water, stir in rice and reduce heat to low. Cover and cook for 15-17 min, until rice is tender and water is absorbed. Remove from heat. Set aside, still covered.

2
Prep

  • Roughly chop dill.
  • Core, then cut pepper into 1/2-inch slices.
  • Peel, halve then cut onion into 1/2-inch slices.
  • Peel, then mince or grate garlic.
  • Zest, then juice half the lemon (whole lemon for 4 servings). Cut any remaining lemon into wedges.

3
Make meatballs

  • Meanwhile, line a baking sheet with parchment-paper. 
  • To a large bowl, add beef, half the dill, half Zesty Garlic Blend and half the Panko (all for 4 servings). Season with salt and pepper. Roll mixture into 8 (16) equal-sized meatballs. (TIP; use wet hands to roll meatballs).
  • Arrange meatballs on the prepared baking sheet. Roast in the bottom of the oven for 10-12 min, until golden and cooked through.**

4
Toast almonds

  • Meanwhile, heat a medium non-stick pan over medium. 
    When hot, add almonds to the dry pan. Toast for 4-5 min, stirring often, until golden. (TIP: Keep your eye on them so they don't burn!) 
  • Transfer to a plate.
  • Wipe pan clean.

5
Cook veggies and make yogurt sauce

  • Heat the same large non-stick pan over medium. When hot, add 1 tbsp (2 tbsp) olive oil, peppers, onions, half the garlic and remaining Zesty Garlic Blend. Cook for 3-4 min, stirring often, until tender. Season with salt and pepper.
  • To a small bowl, add yogurt, remaining garlic, half lemon zest, lemon juice, 1 tbsp (2 tbsp) water and remaining dill. Stir to combine. Season with salt and pepper.

6
Finish and serve

  • Fluff remaining lemon zest, half the almonds and rice with a fork.
  • Divide rice between plates and top with veggies.
  • Divide meatballs between plates.
  • Spoon yogurt sauce over meatballs and sprinkle with remaining almonds.
  • Squeeze lemon wedge over top.

7

If you've opted to get beef, prep and cook in the same way the recipe instructs you to prep and cook turkey.** 

Nutrition per serving

900

kcal

Calories

45

g

Fat

11

g

Saturated Fat

90

g

Carbohydrate

9

g

Sugar

9

g

Dietary Fiber

42

g

Protein

85

mg

Cholesterol

460

mg

Sodium

1

g

Trans Fat

900

mg

Potassium

175

mg

Calcium

4.5

mg

Iron

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