super suppers All of these recipes serve four, so for two people following the plan, leftovers will keep either as another lunch or dinner for later in the week. They’re also packed with ingredients that support the immune and digestive systems
Pork meatballs with bulgur salad, feta & mint
Meatballs with a low fat content can often be dry, but adding grated carrot and onion not only moistens them, it adds flavour and texture. SERVES 4 PREP 15 mins COOK 50 mins EASY P ❄ meatballs only FIBRE
3 OF 5-A-DAY
LOW CAL
100g carrot, grated 2 white onions (280g), 130g coarsely grated, the rest finely chopped 500g 5% fat pork mince 1 tsp dried oregano 1 /2 tbsp rapeseed oil 2 large garlic cloves, finely grated 400g can chopped tomatoes 2 tbsp tomato purée 1 tsp vegetable bouillon powder For the bulgur salad 125g bulgur wheat 72 BBC Good Food Middle East October 2021
1 lemon, zested and juiced 1 red onion, finely chopped 160g cucumber, finely diced 100g cherry tomatoes, quartered 6 Kalamata olives, sliced 15g mint leaves, a few small leaves reserved for scattering, the rest roughly chopped 75g feta, crumbled
1 Mix the grated carrot and onion with the pork, half of the oregano and plenty of black pepper. Shape into 16 large meatballs. Heat the oil in a large deep non-stick frying pan and fry the meatballs for about 5-8 mins, turning occasionally until firm and starting to colour. Remove from the pan and set aside. 2 Tip the chopped onion into the pan and fry over a medium heat until starting to soften, about 5 mins. Stir in the garlic, then add the tomatoes along with the tomato purée, a can of water, the bouillon
powder and remaining oregano. Cook over a low heat, covered, for 15 mins, then add the meatballs. Cover and simmer for a further 10 mins. 3 Meanwhile, boil the bulgur for 15-20 mins until tender, then drain. Tip into a bowl and stir in the lemon zest and 2-3 tbsp juice, the red onion, cucumber, tomatoes, olives and chopped mint. Pile half onto two plates and top with half the meatballs and sauce. Scatter over the mint leaves and half the feta. Chill the rest for another night. Will keep chilled for up to three days. Reheat the meatballs over a low heat until piping hot, then serve with the salad. If frozen, leave to defrost fully and reheat gently until piping hot. GOOD TO KNOW healthy • low cal • vit c • fibre • 3 of 5-a-day PER SERVING 389 kcals • fat 13g • saturates 5g • carbs 28g • sugars 13g • fibre 9g • protein 36g • salt 1.1g
