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Pork Meatballs & Cheesy Mash
Rated 4.0 stars by 3 users
Macros for Meatballs & Sauce
If dividing into 4 portions, each portion contains:
314 Calories / 20.1g Fat / 2.7g Carbs / 30.6g Protein / 1.3g Fibre
If dividing into 3 portions, each portion contains:
419 Calories / 26.8g Fat / 3.6g Carbs / 40.8g Protein / 1.7g Fibre
Macros for the Cheesy Mash
Makes 4 portions - each portion contains:
235 Calories / 19.1g Fat / 8.7g Carbs / 7.3g Protein / 3.9g Fibre
As with all UK labels, the carb values above are already 'net carbs' - no need to subtract the fibre.
Ingredients
For the meatballs
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500g Pork Mince (we used 12%)
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25g ‘Breadcrumbs’ - use any low carb bread of choice. We used some leftover low carb bread from Ketoroma. If you don’t have any handy, make a 90 second roll!
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2 rashers (around 50g) Bacon - we use smoked back bacon
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1 tsp Dried Sage
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1 tsp Onion Granules
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1 tsp Dijon Mustard
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1 Egg
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Salt & Pepper, to taste
For the sauce - this will be made in the same pan, around the cooking meatballs
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15g Lard / Coconut Oil / other fat of choice
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50g Shallot
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20g Cherry Tomatoes
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100ml Tomato Passata
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A pinch of Mixed Italian Herbs
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Salt & Pepper, to taste
For the mash
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800g Cauliflower or Broccoli (or a combination of the two) - fresh or frozen florets.
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40g Butter
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60ml Double Cream
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40g Grated Mozzarella (for a clean option, use pizza mozzarella rather than ready-grated) - or swap for another cheese of choice
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Salt & Pepper, to taste
Directions
To make the breadcrumbs:
Toast your bread of choice and allow it to cool slightly. Then break it up and blitz in a small food processor for a few seconds.
The Meatballs
Chop the bacon into small pieces and add to a large mixing bowl with the rest of the meatball ingredients. Mix together (kneading by hand is best) until everything is combined.
Divide the mix into meatballs - we used around 50g mix per meatball.
The Meatballs & Sauce
Heat the 15g lard / coconut oil to a large pan over a medium heat.
Add the meatballs to the pan and allow them to cook on one side for a couple of minutes before turning them over. Move them to the sides of the pan to make room for the shallots & tomatoes.
Chop the shallots and cherry tomatoes, then add them to the pan. Sweat them down whilst you rotate the meatballs every now and then so they cook on all sides.
As the shallots & tomatoes begin to soften, press down with the spatula to release some of the moisture from the tomatoes. The heat shouldn’t be too high - you don’t want them to burn.
Add the passata to the pan and start to combine everything in the pan. The meatballs should be almost fully cooked by now.
Add the herbs, salt & pepper. Reduce the sauce down to your preference, then serve.
The Mash
To a large pan, add the butter over a medium heat.
Add the cauliflower / broccoli florets and cover the pan with a lid. Cook for around 10-15 minutes to break the veg down. If you’re using fresh veg, add a dash of water to the pan. When you take off the lid, pour any water from the lid back into the pan.
Once the cauliflower / broccoli is soft enough to mash with a fork / spatula, take it off the heat. For a smooth mash, transfer to a food processor and blend until it reaches your preferred consistency.
Add the cream, mozzarella, and seasoning. Give it a mix, and serve!
