Zesty meatballs with couscous salad recipe
Try this meatball recipe with a difference for an easy family dinner idea. This recipe uses turkey thigh mince, lemon zest and chilli to make the meatballs, and is served with a summery couscous salad and quick garlic and mint yogurt. To save time, you can make the meatballs ahead and freeze until ready to use.
See method- Serves 4
- 20 mins to prepare and 30 mins to cook, plus chilling
- 482 calories / serving
- Freezable
- Healthy
Ingredients
- 2 tbsp olive oil
- 1 onion, finely chopped
- ¼ tsp crushed chillies
- 3½ garlic cloves, 3 finely chopped, ½ grated
- 500g pack turkey thigh mince 7% fat
- 20g fresh mint leaves, finely chopped
- 1 lemon, zested and juiced
- 200g pot 0% fat natural yogurt
For the couscous salad
- 200g couscous, plus 1 tbsp
- ½ vegetable or chicken stock cube, made up to 250ml
- 200g frozen peas
- 50g spinach, finely shredded
- 1 x 240g pack radishes, finely sliced
Each serving contains
- Energy
- 2030kJ 482.0kcal
- Fat
- 14g
- Saturates
- 3g
- Salt
- 1.6g
- Sugars
- 6g
of the Reference intake
Carbohydrate 51.1gProtein 40.2gFibre 6.5g
Method
- Heat 1 tbsp oil in a frying pan over a low heat, add the onion and fry for 10 mins. Stir in the chillies and chopped garlic; cook for 1 min. Transfer to a bowl; leave to cool for 5 mins. Add the mince, one-third of the mint, half the lemon zest and 1 tbsp couscous to the bowl. Season, mix well, then shape into 16 balls. Chill for 30 mins, or freeze for 15 mins.
- Meanwhile, put 200g couscous in a heatproof bowl with the remaining lemon zest. Pour over the stock, cover and set aside for 15 mins.
- Boil the peas for 2 mins. Drain and rinse under cold water; set aside. Mix the yogurt, grated garlic, half the remaining mint and half the lemon juice in a bowl. Season and set aside.
- Fluff up the couscous with a fork, then mix in the remaining lemon juice, the spinach, peas, radishes and remaining mint. Season to taste.
- Put 1 tbsp oil in a lidded frying pan over a medium heat. Fry the meatballs for 10 mins, turning, until browned all over. Cover and cook over a low heat for 5 mins until cooked through. Serve with the couscous and yogurt.
- See more Family favourites
Freezing and defrosting guidelines
Freeze meatballs only. In order to enjoy optimum flavour and quality, frozen items are best used within 3 months of their freezing date. For more tips on freezing and defrosting food, read our article Love Your Freezer.
- For top tips on protecting you and your family when preparing raw meat and poultry, visit Food Safety in the Home.
