Prep Time: 20 minutes
Cooking Time: +- 45 minutes
Serves: 4
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Courgette spaghetti and meatballsSometimes my body just needs a break from fat and carb laden dishes and with the warmer weather I’m craving a lot more veggies and lighter meals. Courgettes are one of my favourite veggies: roasted, sauteed, crumbed or simply marinated in a punchy vinaigrette. What I do admire about the Real Meal Revolution is the fact that people are eating more vegetables by using them in fun and interesting ways. Like this courgette “spaghetti” for instance. Absolutely love this idea – what a super way to include more veggies into your diet. This “spaghetti” is so easy to make,  I use my nifty little Shogun julienne slicer (I can’t go anywhere without it) to prepare the courgettes and then it’s just a matter of sauteeing these strands in a hot pan with some olive oil for a few seconds. Done.

So here’s my “summery” version of Spaghetti & Meatballs.  This is such a feel good meal – refreshing and delicious but still comforting.
{Please note that this is not a “banting” meal – I use a bit of oats or bread in the meatballs and some sugar in the sauce to taste. For the banters, to reduce carbs, replace the oats/bread with 15 ml psyllium husks and exclude the sugar.}

Courgette spaghetti and meatballsCourgette Spaghetti & Meatballs
Ingredients
Meatballs:
500 g lean beef or ostrich mince
1/2 small onion, finely chopped
2 cloves garlic, crushed
3 T (45 ml) oats or 1 slice of bread
2 T (30 ml) water
1/4 c (60 ml) finely chopped fresh parsley
2 t (10 ml)dried mixed herbs
1/4 c (60 ml) grated parmesan cheese
1 T (15 ml) worcestershire sauce (optional)
1 egg, beaten
1 t (5 ml) freshly ground salt
1 t (5 ml) freshly ground pepper
For frying: 2 T (30 ml) cooking oil
Sauce:
1/2 small onion, finely chopped
2 cloves garlic, crushed
1 t (5 ml) olive oil
1 x 400 g tin chopped tomatoes
3 T (45 ml) tomato paste
1/4 c (60 ml) beef stock
1 t (5 ml) dried mixed herbs
Salt and pepper to taste
Sugar to taste (optional)
1/2 c (125 ml) chopped basil
Courgette spaghetti:
700 g courgettes, washed and julienned
2 t (10 ml) olive oil
Salt and pepper to taste
To serve:
Grated parmesan cheese

Method
Meatballs:
Heat the oil in a large frying pan and saute the onions and garlic until translucent and fragrant. Allow to cool for a few minutes.
Soak the oats or bread in the water until softened. Squash any excess water out of the oats or bread.
Add the cooled onion and garlic to a large mixing bowl together with all the remaining meatball ingredients including the softened oats or bread.
Mix until well combined. Shape into +- 14 meatballs – make sure they are nice and compact.
Pop into the fridge while preparing the sauce. This allows the meatballs to rest before frying.
Sauce:
In a medium pot, heat the oil and saute the onion and garlic until fragrant.
Add the tomatoes, paste, stock and mixed herbs and bring to boil, then reduce heat and simmer uncovered for +- 25 minutes or until flavourful and reduced slightly.
Season to taste with salt, pepper and sugar. Add the basil and heat through for another 5 minutes.
Meatballs:
Heat the cooking oil in a large frying pan. Brown the meatballs evenly – don’t fiddle with them too much. When they are browned and slightly crispy on the outside. Remove. Don’t cook them through. Remove excess oil from the pan. Place meatballs back into the pan and pour the sauce over them, simmer gently over moderate heat until meatballs are cooked through.
Courgette spaghetti:
Heat the oil in a large frying pan and saute for +- 30 seconds or until they are wilted. Season to taste.
To serve:
Serve the meatballs and sauce on a bed of “spaghetti”. Top with grated parmesan cheese.
Enjoy!
Tip: To make this dish even more delish, stuff a 2 x 2 cm cube of mozzarella or feta into each meatball!

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