Middle Eastern Kofta Meatballs in Baharat Tomato Sauce

• 份量: 4 servings
• 准备时间: 15 minutes
• 总时间: 55 minutes

配料

1 lb ground meat (lamb or beef, 400g-450g)

3/4 teaspoon salt

3 tablespoon breadcrumbs (Norwegian: griljermel)

1 small onion (grated)

2 garlic cloves (grated)

1 tablespoon baharat (Arabic 7 Spice)

1 egg

1/2 cup fresh parsley, loosely packed (large handful)

1 tablespoon olive oil

1 medium yellow onion (chopped)

2 cloves garlic (grated)

28 oz canned, chopped tomatoes (800g)

1/2 cup water (125ml, or as needed)

2 bay leaves

1 tablespoon baharat (Arabic 7 Spice)

1 tablespoon honey (if needed, or sugar)

Salt (if needed, to taste)

步骤

Pre-heat oven to 375F (190C). Prepare a baking sheet with parchment paper.

In a large bowl, mix ground meat with all the other meatball ingredients, mix until cohesive. Best to use your hands for this! With lightly oiled hands, shape into 16 1 tbsp-ish sized balls.

To get a nice sear on the meatballs, you can quickly cook them on the stove in some butter on medium high heat. A minute or two on each side.

Bake on baking sheet or in oven-safe skillet for 12 minutes. This step can be omitted, and just cook the meatballs in the sauce until cooked through, see below.

In a large saucepan, heat olive oil or vegetable oil on medium heat. Add chopped onion and cook for about 5-7 minutes or until transluscent. Then add garlic and cook until fragrant, about 30 seconds.

Add all the rest of the ingredients apart from the honey and salt, and bring it up to a boil. Let it simmer for 5 minutes, or longer for more flavor.

Place the meatballs in the sauce and let simmer for 20+ minutes (30 if you didn't bake them first). Taste and adjust seasonings accordingly at the end. The longer you cook it, the less likely it is that you will need any extra sugar, honey or salt in the sauce.

Garnish with fresh parsley. Serve with couscous or rice, pomegranate arils and pita bread.

营养

• 每份大小: 4 meatballs
• 卡路里: 381
• 总脂肪: 13.3 g
• 饱和脂肪: 3.9 g
• 不饱和脂肪: 8.4 g
• 反式脂肪: 1 g
• 胆固醇: 142 mg
• 钠: 633 mg
• 总碳水化合物: 26.6 g
• 膳食纤维: 5.7 g
• 总糖: 12.3 g
• 蛋白质: 39.5 g