Gentle Turkey Meatballs with Courgette
Soft turkey meatballs with dill and lemon zest, poached in a light lemon and courgette sauce with spinach.
makes 21 blocks, about 32p each
- Time
- 55 min25 min prep · 30 min cook
- Makes
- 21 blocks
- Cost per blockPer block
- 32p
- Calories per blockCalories
- 53 kcal
- Fibre per blockFibre
- 0.9g
Ingredients
- 500gturkey mince (2% fat)
- 40gporridge oats
- 15gfresh dill, chopped
- 1lemon, zest and juice
- 1 clovegarlic, crushed
- 2gdried oregano
- 3g (½ tsp)salt
- 1gblack pepper
- 2 (500g)courgettes, 1cm dice
- 100gleek greens, sliced
- 150gbaby spinach
- 25gcornflour
- 15mlolive oil
- 1 cubestock cube
- 500mlwater
Allergens: none of the 14 major allergens in the ingredients as listed. Check the labels on stock cubes, sauces and pastes, as brands vary.
Nutrition
estimated| 1 block | 3 blocks | |
|---|---|---|
| Energy | 53 kcal | 159 kcal |
| Protein | 6g | 18g |
| Carbs | 3.5g | 10.5g |
| Fat | 1.6g | 4.8g |
| Fibre | 0.9g | 2.7g |
| Salt | 0.41g | 1.23g |
Method
- Step 1: Soak the oats in 45ml of the water for 5 minutes. Mix with the turkey, garlic, half the dill, the lemon zest, oregano, salt and pepper, and roll into about 30 walnut-sized balls with wet hands.
- Step 2: Soften the leek greens in the oil in a wide pan over a medium-low heat for 4 minutes. Add the rest of the water and the stock cube and bring to a gentle simmer.
- Step 3: Lower in the meatballs, cover and poach gently without stirring. (10 min)
- Step 4: Add the courgettes, cover and simmer until the meatballs are cooked through and the courgettes are tender. (8 min)
- Step 5: Mix the cornflour with the lemon juice and 2 tbsp cold water, stir it in gently and simmer until the sauce thickens. (2 min)
- Step 6: Stir in the spinach until it wilts, then the rest of the dill. Cool and freeze in 70g blocks.
Serve it
Rice with extra lemon · New potatoes and green beans
| kcal | protein | carbs | fat | fibre | salt | |
|---|---|---|---|---|---|---|
| Per block | 53 | 6g | 3.5g | 1.6g | 0.9g | 0.41g |
| Per 3 blocks | 159 | 18g | 10.5g | 4.8g | 2.7g | 1.23g |
Cook’s notes
- Shake the pan rather than stirring while the meatballs poach, so they keep their shape.
Serve it
Rice with extra lemon · New potatoes and green beans.
This is general guidance, not medical advice. IBS triggers vary from person to person, so talk to your GP or a registered dietitian before changing your diet.
Freeze, reheat and serve
- Freeze
- Cool it within two hours, portion it into 70g blocks in a silicone tray, then bag and label them. It keeps for 3 months.
- Reheat
- Microwave 3 blocks, covered, for 1 minute, stir, then heat for another 1 to 2 minutes until piping hot all the way through. Or warm them in a pan with a splash of water. Never refreeze thawed blocks.
- A portion
- 3 blocks (210g) make a dinner for one adult: about 159 kcal and 18g protein before rice, bread or potatoes.
Gentle Turkey Meatballs with Courgette questions
Why poach rather than brown the meatballs?
Poaching keeps them soft, tender and pale, as in Greek youvarlakia, and needs very little oil. It also flavours the cooking liquid, which becomes the sauce.
Can I use mint instead of dill?
Fresh mint works in the same amount and gives a cooler, sweeter flavour. A mix of the two is also good.
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Updated . Nutrition, costs and yields are estimates. Gluten-free assumes gluten-free oats and gluten-free stock cubes.