DIREN KARTAL

Meatball & Basil Pasta

prep time

10 mins

Cook Time

15 mins

SERVES

3

Calories

645

PER SERVING WITH PASTA

Carbs

66g

PER SERVING WITH PASTA

Fat

19g

PER SERVING WITH PASTA

Protein

42g

PER SERVING WITH PASTA

Ingredients

  • 400g¬†minced beef¬†¬†(90/10 % of meat to fat ratio)
  • 400g¬†canned tomatoes¬†
  • 80g¬†diced onion¬†
  • 2¬†cloves¬†garlic¬†
  • 1/2¬†chilli¬†(optional or to taste)
  • 12-15¬†basil leaves, finely sliced
  • 1¬†cup¬†water or chicken/beef broth
  • 5g¬†garlic powder
  • 5g¬†onion powder
  • 1/4¬†tsp¬†pepper
  • 1/2¬†tsp¬†good quality sea salt¬†(NOT table salt)
  • 270g¬†penne pasta
  • 1¬†tbsp¬†oil

Instructions

STEP 1

Combine the beef with onion & garlic powder, salt and pepper, mix well then form 18 meatballs, roughly same size. In a medium size pot, fry the meatballs over a medium heat, turning occasionally until they are dark brown, this will take 5-7 minutes

STEP 2

In a medium size pot, fry the meatballs over a medium heat, turning occasionally until they are dark brown, this will take 5-7 minutes. Whilst meatballs are browning, blend the tomatoes with the broth or water, garlic, onion and chilli until smooth.

STEP 3

 Once the meatballs have sufficient color, add the tomato mix, bring to a simmer, add the basil, mix well and cover with a lid and cook for 30-40 minutes, simmering, NOT boiling.

STEP 4

 15-20 minutes before the meatballs have finished cooked, bring water to a boil in a medium size pot, salt generously and cook the pasta al dente (roughly 12-15 minutes)

STEP 5

If you notice the sauce has thickened up too much, you can add a little more broth or water to get your desired consistency. Drain the pasta and mix well with the meatballs, adjust seasoning and serve.

Notes

  • The leaner the meat to fat ratio, the drier the meatballs will be but they‚Äôll also be lower calories meaning you can save those calories for something else!
  • I make this as meal prep and add a little water before re heating.
  • If you prefer other carbs or want to reduce overall calories, you can change the pasta for another garnish of your choice e.g roasted vegetables for a lower calorie meal, rice if you prefer etc