Eggplant chicken meatballs with tzatziki
Nutrition Info.(per serve)
- olive oil spray
- 1/2 medium (250g) eggplant, cut in 1cm cubes
- 480g lean chicken mince
- 1 lemon, 1 teaspoon zest
- 1 tablespoon finely chopped fresh mint
- 1 tablespoon chopped fresh chives
- 1 1/2 cups tomato passata
- 1 medium-sized cucumber
- 200g tub low-fat plain yoghurt
- 5 tablespoons reduced-fat ricotta cheese
- 1 clove garlic, crushed
- 1/4 teaspoon dried mint
Total fat 9g
Saturated fat 3g
Dietary fibre 4g
1 Spray a large frying pan with oil. Add eggplant and cook over a medium heat for 8-10 minutes or until very soft. Add 1 tablespoon water to pan every few minutes to stop eggplant from sticking and to help cooking. Cool. (This can be done a day in advance.)
2 In a mixing bowl place chicken, lemon zest, mint, chives and cooked eggplant. Mix using hands and shape mixture into 20 walnut-sized balls.
3 Spray a large frying pan with oil. Brown meatballs until golden. Pour passata around meatballs and bring to the boil. Reduce heat and cover with a tight-fitting lid or piece of foil. Simmer over a low heat for 20 minutes or until cooked.
4 Meanwhile, to make tzatziki, grate cucumber and squeeze out excess liquid. Place yoghurt and ricotta in a bowl and beat together with garlic and mint until smooth. Fold through grated cucumber. Serve with meatballs and a green salad.
Make it gluten free: Use gluten-free varieties of yoghurt and tomato passata.
Hanu de Jong
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