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Spicy meatballs with chilli black beans

Spicy meatballs in a white pan with chilli black beans and avocado

Spicy meatballs with chilli black beans

Name: Spicy meatballs with chilli black beans
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Yield: 4
Cuisine: British
Ingredients: 1 red onion halved and sliced; 2 garlic cloves sliced; 1 large yellow pepper quartered, deseeded and diced; 1 tsp ground cumin; 2-3 tsp chipotle chilli paste; 300ml reduced-salt chicken stock; 400g can cherry tomatoes; 400g can black beans or red kidney beans, drained; 1 avocado stoned, peeled and chopped; juice ½ lime; 500g pack turkey breast mince; 50g porridge oats; 2 spring onions finely chopped; 1 tsp ground cumin; 1 tsp coriander; small bunch coriander chopped, stalks and leaves kept separate; 1 tsp rapeseed oil

Sara Buenfeld

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Serves 4

More effort

Prep: 20 mins

Cook: 25 mins

A star rating of 4.6 out of 5.151 ratingsRate

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Give your favourite meatballs a healthy makeover with this low fat, low calorie, low GI recipe with turkey mince, black beans and avocado

Freezable (without avocado)

Healthy

High-protein

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Ingredients

Nutrition

Units:

MetricUS

1 red onion

halved and sliced
2 garlic cloves

sliced
1 large yellow pepper

quartered, deseeded and diced
1 tsp ground cumin
2-3 tsp chipotle

chilli paste
300ml reduced-salt chicken stock
400g can cherry tomatoes
400g can black beans

or red kidney beans, drained
1 avocado

stoned, peeled and chopped
juice ½ lime

For the meatballs

500g pack turkey breast mince
50g porridge oats
2 spring onions

finely chopped
1 tsp ground cumin
1 tsp coriander
small bunch coriander

chopped, stalks and leaves kept separate
1 tsp rapeseed oil

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Nutrition: per serving

kcal376

low
fat11g

low
saturates2g

low
carbs23g
sugars8g
fibre10g
protein42g

high
salt0.8g

low

Method

step 1

First make the meatballs. Tip the mince into a bowl, add the oats, spring onions, spices and the coriander stalks, then lightly knead the ingredients together until well mixed. Shape into 12 ping-pong- sized balls. Heat the oil in a non-stick frying pan, add the meatballs and cook, turning them frequently, until golden. Remove from the pan.
step 2

Tip the onion and garlic into the pan with the pepper and stir-fry until softened. Stir in the cumin and chilli paste, then pour in the stock. Return the meatballs to the pan and cook, covered, over a low heat for 10 mins. Stir in the tomatoes and beans, and cook, uncovered, for a few mins more. Toss the avocado chunks in the lime juice and serve the meatballs topped with the avocado and coriander leaves.

Recipe from Good Food magazine, October 2014

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A star rating of 4.6 out of 5.151 ratings

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