Baked Meatball Goulash

by on April 2, 2018


This dish is incredibly quick and easy to make, but the best part is that because you’re using an oven and not a frying pan or stovetop – it’s even easier to cook in bulk and it cuts the prep time down by about 20 minutes.

The sauce really kicks this dish off, it’s rich without being greasy or heavy, and full of flavour without that many calories. Depending upon your nutrition needs, you can use a couple of different types of meat here to increase the fat content, also.

I’ve used kangaroo mince but given that not many would have access to this, I’ve exchanged it for beef in the recipe and the nutritional information.

Ingredients: Meatballs
1kg of lean beef mince, free range / organic if possible
1/2 cup LSA mix
1 slice of Ezekiel bread
1/4 cup milk or dairy free milk
1 large egg
1 tablespoon of caraway seeds and smoked paprika
1 teaspoon cardamom powder
1 large diced onion
3 cloves of garlic, crushed
Salt & pepper to taste

Ingredients: Sauce
2 tins of crushed or diced tomatoes
1/2 cup roasted red capsicums, flesh only (canned is quick and easy!)
Fresh sprig of thyme and chives
3 cloves of crushed garlic
1 tablespoon of olive oil
Salt & pepper to taste

Soak the slice of bread in the milk and put to one side.

Start by turning the oven on and preheating it to 180 degrees C.

Add all meatball ingredients to a large bowl, and then mix through with clean hands. Once done, grab a large baking dish and roll out 24 meatballs, arranging in the dish so that they are evenly spaced. Place the meatballs in the oven to cook uncovered for 10 minutes while you prepare the sauce.

To make the sauce add all ingredients to a blender and blitz until all well combined, pour over the meatballs and return them to the oven.

Bake for a further 40 minutes or until the sauce has thickened and the tops of the meatballs are a deep brown colour.

Serves 8.

Nutritional info:
Calories: 313
Protein: 32g
Fat: 15g
Carbs: 9g
Fibre: 4g

This recipe was taken from the MASSive eBook which is a compilation of over 80 recipes from breakfast, lunch and dinner through to desserts.
To buy a copy for just $5, email [email protected].

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