Meatball Meal Prep

ingredients

Meatball Mix

• 600g Lean Beef Mince (uncooked)
• 1 Zucchini, grated finely
• ½ brown onion, grated finely
• 2 garlic cloves, crushed
• 2 tbsp parsley, finely chopped
• 2 tbsp mint, finely chopped
• ¼ cup carrot, finely grated (1 small carrot)
• 1 tsp. salt
• 1 tsp. pepper
• 1 cup of breadcrumbs
• 2 eggs
• 1 tbsp. olive oil

Chicken stock Rice

• 1 ½ Cups of Basmati rice (uncooked) (washed thoroughly)
• 3 cups (750ml) Chicken Stock
• 1 tablespoon butter
• ½ a brown onion, finely diced
• 4 whole allspice berries
• 3 whole cloves

Bean and Corn Salsa

• ½ avocado, diced
• ½ lime, squeezed
• ½ red onion, finely diced
• 2 tomatoes, diced
• 1 400g can of corn kernels, drained
• 1 400g can of black beans, drained

method

Meatball Mix

1. Add mince, zucchini, carrot, onion, garlic, mint, eggs, breadcrumbs, salt, pepper and parsley to a bowl and mix thoroughly.
2. Once mixed thoroughly, place mix in the fridge for 30 minutes.
3. Using roughly a tablespoon of mixture at a time, roll the mixture into small balls.
4. Heat a large fry pan over medium-high heat and coat with olive oil.
5. Add meatballs to the pan and cook for 6-8 minutes or until browned and cooked through with no pink in the centre (71°C for mince).

Chicken stock Rice

1. Preheat a deep pot over medium/high heat. Once hot, add butter to the pan and let melt for 1 minute.
2. Wash basmati rice thoroughly until water runs clear.
3. Into the pot, add cloves, all spice and onion to the pan and cook until onions are translucent.
4. Add the basmati rice to the pan and mix thoroughly for 1 minute.
5. Add the chicken stock to the pan and continue to mix thoroughly.
6. Add a lid to the pot and wait until stock comes to a boil. Once boiling, turn to a low heat and set a timer for 12 minutes. Once the timer goes off, use a fork to separate the rice.

Bean and Corn Salsa

1. Add all ingredients to a large bowl and mix thoroughly.