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Nutritional Notes:

Beef Meatballs with Rice and Vegetables scores moderate to high in all categories. A good source of protein and low GI carbohydrates makes this meal a healthy choice. Make sure you choose a low GI rice such as basmatti and include a good portion of vegetables to lower the overall energy content of your plate. An "Eat Regularly" 82 out of 100

Photography by Ben Dearnley

Beef Meatballs with Rice and Vegetables

Ingredients - Serves 4

  • 500 grams of lean Beef Mince
  • 1 teaspoon mixed italian herbs
  • 1 Tablespoon of plain flour
  • 2 cloves of garlic
  • 2 small brown onions
  • 50 grams baby spinach
  • 1 small chilli
  • 2 tomatoes
  • 1/4 cup of basil
  • 1 tablespoon of olive oil
  • tomato sause (to taste)
  • 2 carrots
  • 4 small broccholi stems
  • 1 cup of diced green beans
  • 1 1/2 cups of steamed rice


  • Finely dice, basil, tomatoes, garlic, chilli, onion and spinach. Add to a mixing bowl with flour and mince
  • Mix thoroughly.  Create meatballs from mixture keeping size to approximately 3cm's
  • Add 2 1/2 cups of water to rice and bring to boil. Simmer for 15 minutes or until cooked
  • Add meatballs to a lightly oiled pan. Cook on low heat for 20 minutes 
  • Steam vegetables until tender
  • Serve with tomato sauce

Image Source and Recipe Adapted from,mince-recipes

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