Swedish Gravy Spaghetti with Pork and Courgette Meatballs
Try this healthy version of the Ikea inspired meatballs, adding grated courgettes to double the size of your pork meatballs. Add the spaghetti to the creamy Swedish gravy sauce before adding the browned meatballs. Yummy!!
Servings: 5
Calories: 516kcal
Cost: £1.45
Equipment
Ingredients
- 2 courgettes, grated (£0.80)
- 3 shallots/1 onion, finely diced (£0.16)
- 3 cloves of garlic, minced (£0.69/3)=(£0.23)
- 500 g pork mince (£2.35)
- 3-4 tbsp creme fraiche (£1.00/4)=(£0.25)
- 1 bunch of fresh parsley (£0.50)
- 250 g wholegrain spaghetti (£0.45)
- 70 g panko breadcrumbs (£1.20)
- 1 egg (£0.75/3)= (£0.25)
- 160 g tenderstem broccoli £1.30
Cupboard Essentials
- 2 tbsp rapeseed oil
- 1 litre beef stock
- ½ tbsp red wine vinegar
- 2 tbsp heaped cornflour (combined with 50ml water)
- 1 tbsp Worcestershire sauce
- Salt & Pepper
Instructions
- Grate the courgette and add it to a large mixing bowl, lined with a clean tea towel. Add a generous pinch of salt and leave to sit for a couple of minutes. Then, squeeze the tea towel to wring out the excess moisture from the courgette.
- Combine the courgette, finely diced onion, chopped parsley, minced garlic , egg, breadcrumbs and creme fraiche (tbsp) in a large mixing bowl. Season generously with salt and pepper.
- Add the mince to the bowl and combine with your hands. Once everything is well incorporated, form around 15 large meatballs, rolling each ball in the palm of your hands.
- To a large non-stick frying pan, add the rapeseed oil and bring up to a medium heat. Once the oil is hot, add the meatballs and leave to brown for 2 minutes and rotate, repeating this step 3 times. I fried my meatballs in two batches to maximise browning and prevent overcrowding in the pan and then remove them from the pan.
- Pop your spaghetti into salted boiling water, timer set according to the packet. If you’re serving with tenderstem broccoli, steam this over the boiling pasta water.
- Add to the pan the beef stock, red-wine vinegar and worcestershire sauce into the pan. Reduce the heat to low and stir in the cornflour paste . Once the sauce starts to thicken, add a spoonful of the stock into a small bowl with the creme fraiche. Whisk to combine and then add the creme fraiche into the pan. (This prevents the creme fraiche from curdling).
- Pour the meatballs back into the sauce and continue to cook for a further 5 minutes. Serve a portion of spaghetti & tenderstem broccoli. Season with black pepper & garnish with some additional chopped fresh parsley."
Nutrition
Calories: 516kcal | Carbohydrates: 48g | Protein: 40g | Fat: 17g