Ingredients

  • 0.5 tbsp olive oil
  • 1 large onion, peeled and finely chopped
  • 1 celery head (about 320g), finely diced
  • 3 medium carrots (about 320g), finely diced
  • 1 kg free-range turkey mince
  • 3 courgettes (about 320g), grated
  • 2 x 700g jars passata
  • 150 g couscous per meal
  • A large handful of fresh basil, leaves torn

Method

  1. 1

    Heat the oil in a large frying pan. Add the onion, celery and carrots and cook for 8-10 mins, stirring, until the vegetables have softened. Remove from the heat and spread over a baking sheet to cool briefly. Meanwhile, preheat the oven to 200°C, fan 180°C, gas 6.

  2. 2

    In a large bowl, mix the mince with the grated courgettes. Stir in the cooled vegetables and mix well. Divide the mixture into 3 equal batches and roll each into 24 balls, making 72 in total. Place the turkey meatballs on 2-3 large baking sheets and cook in the oven for 25-30 mins until golden brown.

  3. 3

    Meanwhile, prepare 2 freezer bags and pour a third (about 465g) of the passata into each bag. Pour the remaining sauce into a medium-size pan and heat gently.

  4. 4

    Place 150g of couscous in a bowl and pour over 175ml of boiling water. Cover and set aside for 10 mins, then fluff with a fork.

  5. 5

    Stir 24 of the meatballs into the heated sauce with the basil and serve with the couscous.

  6. 6

    Cool the remaining meatballs and divide between the 2 bags with the sauce. Seal and freeze for up to 3 months. To reheat, defrost thoroughly and heat gently in a saucepan until piping hot. Serve with 150g couscous and some fresh basil for each meal.

Nutritional Details

Each serving provides
  • Energy 2307kj 551kcal 28%
  • Fat 7.5g 11%
  • Saturates 2.2g 11%
  • Sugars 17.6g 20%
  • Salt 1.5g 25%

% of the Reference Intakes

Typical values per 100g: Energy 335kj/80kcal

Each serving provides

68.6g carbohydrate 6.5g fibre 49.2g protein

 
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