Beef & Courgette Meatballs in Tomato Sauce
35 minHigh proteinGluten-freeAnti-inflammatoryMuscle preservationSteady energyOvenAir FryerMeal prep friendlyMenstrual phase
Servings:
2
·
Ingredients
- —Lean beef mince (5% fat) — 250 g
- —Egg — 1
- —Onion — ¼
- —Courgette — 40 g
- —Ground cumin — ½ tsp
- —Sea salt and black pepper
- —Passata or tomato sauce — 200 gchoose one labelled gluten-free
- —To serve: rice or cauliflower rice
Allergens
Contains eggs
Method
- 01Purée the onion and courgette until smooth.
- 02Combine the mince, vegetable purée, egg, cumin, salt and pepper; mix until just combined.
- 03Roll into small meatballs. If the mixture feels wet, chill for 10 minutes before rolling.
- 04Air fryer: 10 minutes at 200°C. Oven: about 20 minutes at 200°C, until cooked through.
- 05Warm the tomato sauce in a pan, add the meatballs and simmer 5–8 minutes until glossy.
- 06Serve with rice or cauliflower rice.
Why this works
Lean beef mince is a complete protein that supports muscle protein synthesis, and a cooked tomato sauce is a rich source of lycopene, an antioxidant carotenoid whose absorption improves with cooking and a little fat. Pureed courgette and onion keep the meatballs tender without needing breadcrumbs.
Meal Prep Tips
Storage: Store the meatballs in the sauce in an airtight container in the fridge for up to 4 days, or freeze for up to 3 months — the sauce helps keep them moist.
Reheating: Reheat gently in a pan over low-medium heat with a splash of water, or in the microwave in short bursts, stirring in between — beef mince can dry out if reheated too fast on high heat.
Pairing: Pairs well with rice, cauliflower rice, pasta, or crusty bread to soak up the sauce, plus a simple green salad.
Nutrition (per serving)
250
kcal
30g
protein
9g
fat
8g
carbs
1g
fiber
Always check product labels for allergens.