Meatball tagine

• 份量: 4 servings
• 活動時間: 30 minutes
• 總時間: 1 hour 30 minutes

食材

250g/9oz beef mince (10–20% fat)

1 large onion (about 200g/7oz), grated

15g/¼oz freshly chopped flatleaf parsley

15g/¼oz freshly chopped coriander

4 mint sprigs, leaves picked and chopped

2 tsp paprika

1 tsp ground cumin

1 tsp salt

½ tsp ground black pepper

pinch cayenne pepper

2 tbsp olive oil

400g tin chopped tomatoes

3 garlic cloves, crushed

1 tbsp freshly chopped flat leaf parsley

1 tsp ground cumin

1 tsp paprika

½ tsp salt

½ tsp caster sugar

¼ tsp ground black pepper

4 free-range eggs

freshly chopped coriander, to garnish

bread, to serve

步驟

To make the kefta, combine all the ingredients together in a large bowl using a spoon or your hands. Shape the mixture into large meatballs 2.5cm/1in in diameter, then cover with cling film and keep in the fridge until ready to use.

To make the tagine, place a large frying pan over a high heat. Add the oil, tomatoes, garlic, parsley, cumin, paprika, salt, sugar and pepper.

Bring to the boil, then cover the pan (either with a lid or carefully with a piece of kitchen foil), reduce the heat to low and simmer gently, stirring every now and then, for 25 minutes, or until the sauce is thick. If it looks too dry at any point, add a couple of tablespoons water.

Add the meatballs to the sauce, re-cover the pan and cook for 7 minutes, or until they start turning brown and are just cooked through.

Move the meatballs around to make space for the eggs, then gently break them straight into the sauce, re-cover the pan and cook for 5 minutes, or until the whites are set but the yolks are still runny. Garnish with chopped coriander and serve immediately with bread.

營養

• 卡路里: 285kcal
• 總脂肪: 17.5g
• 飽和脂肪: 5g
• 總碳水化合物: 8g
• 膳食纖維: 2g
• 總糖: 7g
• 蛋白質: 23g