14 August 2018

Beef and fetta meatballs with kale pesto pasta

FETA BEEF MEATBALLS

By Erin Dwyer - Research Dietitian

A common tasty, quick and easy dinner is pesto pasta, however picking up a packet of pasta and a jar of pesto is usually not a low FODMAP option, so here is a great alternative! 

This recipe may take a little more time but it is worth it, and a favourite in my household. The original recipe from www.taste.com.au was easily modified to make it low in FODMAPs but still with plenty of familiar flavours you'll love. 

Ingredients:
Serves 4-6

  • 500g Lean beef mince 
  • 80g Feta cheese
  • 2 slices (70g) Monash FODMAP Certified bread, made into breadcrumbs 
  • 2 Tbsp flat leaf parsley, chopped 
  • 1 Tbsp tomato paste 
  • 250g vine-riped cherry tomatoes
  • 375g Gluten Free pasta
  • Red wine vinegar, to drizzle

Pesto Ingredients 

  • 40g chopped kale 
  • 1/3 cup fimly packed basil leaves
  • 1/3 cup (25g) finely grated pecorino
  • 1/3 cup (50g) almonds, roasted
  • 1 Tbsp garlic infused olive oil
  • 60ml Olive oil
  • 1 Tbsp lemon juice 

Method:

  1. Preheat oven to 220°C. Line a baking tray with baking paper. 
  2. Make the pesto by placing kale, basil and almonds in a food processor. Process until finely chopped. With the motor running, gradually add the oil and lemon juice in a thin, steady stream until combined and set aside. 
  3. Combine mince, fetta, breadcrumbs, parsley, tomato paste and pecorino in a bowl and season. Roll tablespoons of mixture into balls. Place on the lined tray and spray with olive oil. Bake for 10 minutes then turn and add the tomatoes to the try and bake for a further 10 minutes, or until meatballs are cooked through. 
  4. Whilst meatballs are in the oven, cook the pasta according to the packet instructions. Just before draining the pasta, reserve 1/3 cup of cooking liquid (this helps the pesto stick to the pasta and makes a creamy sauce)
  5. Place drained past back into cooking pot and add the pesto and reserved liquid, portion out and evenly distribute the meatballs and tomatoes on top and drizzle with s small amount of red wine vinegar for a little zing. 

Enjoy! 

Nutrition information/per serve
Energy 2590kJ
Protein 44g
Fat 44g
- Saturated Fat 12.5g
Carbohydrates 9g
- Sugars 2.7g
Fibre 2.9g
Sodium 524mg
FODMAPs Low
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