Meal Prep: Meatballs with Broccoli and Rice

ingredients

• 500g Lean Beef Mince (uncooked)
• 1/2 Zucchini, grated finely
• 2 garlic cloves, crushed
• ½ brown onion, grated finely
• 2 tbsp parsley, finely chopped
• 2 tbsp mint, finely chopped
• ¼ cup carrot, finely grated (1 small carrot)
• 1 tsp. salt
• 1 tsp. pepper
• 1/2 cup of breadcrumbs
• 1 egg
• 1 tbsp. olive oil

NAP SAUCE (either store bought or you can DIY!)

• 2 400g can of crushed tomatoes
• 1/2 cup of Passata sauce
• 1/2 cup water
• 2 garlic cloves, crushed
• 1 brown onion, diced
• 1/4 teaspoon of dried chilli flakes
• 1 tsp dried oregano
• 3 Basil leaves, chopped
• Sprinkle of salt and pepper

Extras

• 1.5 cups brown rice, cooked
• 1 large broccoli head, cut into florets

method

1. Add mince, zucchini, carrot, onion, garlic, mint, egg, 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. Into a deep saucepan, heat olive oil over high heat. Add garlic, onion, chilli and leave to simmer until the onion is translucent.
5. Add the crushed tomatoes, Passata sauce and water and mix through.
6. Add salt, pepper and oregano to taste.
7. Begin adding in the *raw meatballs and give them a good stir to heat through.
8. Cover with a lid and simmer on a low heat for 20 minutes, or until the meatballs are cooked through with no pink in the centre (71°C). Check every 5 or so minutes to give them another good stir. Stir through the basil at the end.
9. On a small frying pan, splash with olive oil and heat to a medium heat. Add broccoli florets and cook to your liking.
10. Divide the meatballs, brown rice and broccoli to three containers. Any left over meatballs can be frozen to make this meal again! (you're going to want to!!)