Juicy Kafta Meatballs

Juicy Kafta Meatballs

A Middle Eastern staple, gently spiced meatballs, baked instead of fried, with an addition of finely chopped vegetables in the mix. Perfect for small children or even adults. They are a delight for any meat lover that wants to meet their macronutrients, or to ensure that their children are getting in their protein!

Serves:  4

Dietary: Suitable for lactose-free and coeliac diets

Preparation time: 15 minutes

Cooking time: 15 minutes

 

INGREDIENTS
400 g lean ground meat (beef or lamb)
1 medium carrot, peeled, finely grated
1 Tbsp olive oil
¼ cup baby spinach, finely chopped
1 tsp seven spices
½ tsp ground cinnamon
Seasoning, optional

 

METHOD

  1. Preheat oven to 200oC /180oC Fan/Gas Mark 6.
  2. In a large bowl, combine all the ingredients and mix until incorporated.
  3. Divide into 16 equal meatballs.
  4. Place meatballs onto a baking sheet lined with parchment paper.
  5. Bake for 10 to 15 minutes, or until cooked through.

 

This recipe has been donated by Serena Ammache, Student Nutritionist

 

NUTRITION INFORMATION

Per serving: (4 meatballs)
Total calories: 152 kcal
Fat: 6.4 g
Saturated Fat:  2.0 g
Carbohydrate: 1.4 g
Total sugar: 1.2 g
Fibre:  0.8 g
Protein:  22 g
Salt: 0.2 g

 

NUTRITION FACTS

  • Lean ground meat was used to reduce the saturated fat content.
  • Meat provides a source of iron and zinc, as well as vitamins A and B.
  • Spinach provides a source of fibre, iron, and vitamin C.
  • Carrots provide a source of fibre, vitamin C, and vitamin A.
  • In all, this dish is an excellent source of iron, iodine, zinc, vitamin A, Vitamin D, Vitamin E, Vitamin K, B Vitamins (Thiamin, riboflavin, niacin, pantothenic acid, B6, B12 and vitamin C)

 

VARIATIONS

  • Vegetables can be substituted according to availability. For example, zucchini or kale, thinly chopped.
  • Protein can be replaced with poultry or even fish, such as salmon or mackerel.

 

Reviewed by Kathy Lewis, Registered Nutritionist

 

© 2021 The Caroline Walker Trust