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500g lean minced beef
1 tbsp chopped parsley
1 tsp curry powder
3 slices wholemeal bread, crumbed
1 beaten egg
2 1/2 tsp water
2 medium onions, finely chopped
425g can tomatoes
1 tbsp tomato paste
1/2 tsp dried oregano
ground black pepper to taste
garnish - parsley
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Method :
Combine beef,
parsley, curry and breadcrumbs in a bowl. Add the egg and water to bind
the mixture. Roll into 16 equal balls. Place in a baking dish and cook
in oven at 180C (350F) for 30 minutes. Heat saucepan with 2 teaspoons of
water and lightly cook the onion until translucent, stirring frequently.
Add tomatoes, tomato paste and oregano. Reduce heat and simmer 10
minutes. Add pepper to taste. Pour sauce over meatballs, replace in oven
and reduce heat to 160C (325F). Bake for an additional 30 minutes.
Serve, garnished with parsley.
Microwave
method :
Follow steps
1-3 as above. Then preheat a browning dish on "high" for 6-7 minutes.
Place the meatballs on the browning dish and cook them on 'high' for 4-6
minutes, turning the meatballs three time during the cooking process.
Remove the meatballs to a shallow microwave dish and set aside. Place
the onions in a bowl and cook them on 'high' until they are translucent.
Add the tomatoes, tomato paste and oregano to the onions. Cook the onion
mixture on 'high' for 5 minutes. Add pepper to taste. Pour the sauce
over the meatballs, and cook on 'medium' for a further 15 minutes.
All you need
to is to make the meatballs, prepare potatoes, brown rice, crushed wheat
or noodles, make a mixed salad, and you have a perfect meal.
Serves 4 - 6
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