Syn Free Meatball Marinara…


Syn Free Meatballs

  • 380 g Lean Minced Beef (I used Venison because we have a lot of that at the moment)
  • 1/2 small Onion grated
  • 2 cloves Garlic crushed
  • 1/2 tsp Cumin
  • 2 tbsp Fresh Parsley chopped
  • Salt
  • Freshly Ground Black Pepper
  • 1 Egg beaten


  • 2 tins Cirio Tinned Chopped Tomatoes
  • 2 large Carrots
  • 1 Onion
  • 1 stick Celery
  • 4 good sized Mushrooms
  • 1 Courgette
  • 2 to 3 cloves Garlic
  • 1 tbsp Tomato Puree
  • 1 good pinch Dried Oregano
  • 1 good pinch Dried Basil or 1 handful of fresh. chopped basil
  • Frylight
  • 1 Veg stock Cube
  • Freshly Ground Black Pepper to taste
  • Salt to taste

  1. Put the minced beef, onion, garlic, cumin, parsley and seasoning in a large bowl and mix well together. Bind with the beaten egg and then divide into equal portions.
  2. Roll each one into a small ball, using your hands
  3. Finely chop all the veg and garlic, you can blitz it in a food processor for a few seconds
  4. If you’re using an Instant Pot, set it to sauté, and add a few sprays of low calorie cooking spray then the chopped veg. If you’re not using an Instant Pot, just sauté the veg in a frying pan
  5. When the veg starts to soften add the meatballs and continue to cook until they start to brown
  6. Add the chopped tomatoes, tomato puree, stock and herbs to the Instant Pot and set to Slow Cook for 4-5 hours on medium heat (or transfer the veg and meatballs to the slow cooker, along with the chopped tomatoes, tomato puree, stock and herbs and slow cook for 4-5 hours)
  7. Adjust the seasoning if necessary and serve with rice, pasta, or if you’re having an SP Day some butternut squash and courgette spaghetti

2 responses »

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s