SW recipe: Moroccan meatball stew

Free, serves 4

Ingredients

  • 2 large potatoes, scrubbed and cut into small chunks
  • Low-calorie cooking spray
  • 1 large red onion, sliced
  • 1 red pepper and 1 yellow pepper, sliced
  • 1 large courgette, sliced

For the meatballs:

  • 500g lean beef mince (5% fat or less)
  • 2 tbsp each chopped fresh coriander and mint
  • 2 tsp garam masala

For the sauce

  • 1 onion, finely chopped
  • 1 small aubergine, diced
  • 4 garlic cloves, finely chopped
  • ½ tsp ground ginger
  • 2 level tsp ras el hanout
  • 227g can chopped tomatoes
  • 2 tbsp tomato purée
  • 1 beef stock cube
  • 2 tbsp each chopped fresh coriander and mint

To serve:

  • 150g fat-free natural Greek yogurt
  • 1½ tbsp chopped fresh mint

Method

  1. Preheat your oven to 220°C/fan 200°C/gas 7.
  2. Put the potatoes in a large non-stick roasting tin, spray with low-calorie cooking spray and toss well. Roast for 5 minutes then add the remaining vegetables and a little seasoning, spray with more low-calorie cooking spray if needed and cook for a further 20 minutes, turning halfway.
  3. Meanwhile, make the sauce. Spray a large non-stick saucepan with low-calorie cooking spray and place over a medium heat. Add the onion and aubergine and fry for 5 minutes, stirring occasionally. Stir in the remaining sauce ingredients plus 500ml boiling water. Bring to a simmer over a high heat then reduce the heat to low, cover and cook for 15 minutes.
  4. Mix the meatball ingredients with clean hands, season lightly and form into 20 equal-sized balls. Add the meatballs and roasted vegetables to the sauce and simmer for 10 minutes or until the meatballs are cooked. Check the seasoning.
  5. Mix the yogurt with the mint and serve with the meatballs and vegetables.

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