Recipes... prunes with panache...

CHICKEN MEATBALLS with HIDDEN VEG and PRUNES, served with a LEMON YOGHURT DIPPING SAUCE

CHICKEN MEATBALLS with HIDDEN VEG and PRUNES, served with a LEMON YOGHURT DIPPING SAUCE

Preparation time: 20 minutes
Serves: 4-6

INGREDIENTS

A really tasty, quick and healthy lunch or dinner that the entire family will love.

Level of difficulty: Easy
Serves: 4 - 6. Makes approx. 25 balls.

Ingredients

Meatballs
500g chicken mince
1 medium carrot, grated
1 medium zucchini, grated
1/2 onion, finely diced
1 egg
1 tbsp lemon juice
small bunch of coriander
1/2 cup (100g) Australian prunes, pitted
2 cups crumbed fresh bread
2 cloves garlic, minced

Lemon yoghurt sauce
1 cup regular fat natural yoghurt
1 tbsp lemon juice
1 tbsp lemon zest
Salt and pepper to taste

METHOD

Pour hot water over the prunes. Soak for 5 minutes. Drain and chop finely (or blitz in a food processer if you prefer).

Mix all ingredients together and with wet hands, form balls.
Heat 2 tbsp olive oil in a deep frypan and cook the meatballs, turning regularly until cooked through and crisp on the outside.

To make the yoghurt dipping sauce stir all ingredients together. Serve with a salad or steamed or fresh vegetables.


NUTRITION per serve (4 serves of 6 balls each)
Energy 2220kJ, Protein 39g, Total fat 13g, Saturated fat 4g, Total Carbohydrates 57g, Total sugars 22g, Dietary fibre 8g, Sodium 480mg

25g prunes per serve (half of daily 50g serve of prunes)

Good source of energy
Good source of protein
Source of carbohydrates
Natural fruit sugar from prunes
Good source dietary fibre

Recipe owned by: The Australian Prune Industry Association @ausprunes
Recipe developer: Fiona Walmsley
Styling: Lisa Madigan
Photography: Lean Timms


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