A family favourite, this very easy meatball recipe uses readily available ingredients. The meatballs are tender and juicy. Prep time takes about 10-15 minutes & cooking takes about 10-12 minutes in the airfryer. The recipe makes about 28-30 smallish meatballs – the quantity depends upon how large you make your meatballs. These can also be cooked in an oven.
Ingredients
- 500gm extra lean or lean minced beef
- 1/2 medium onion diced finely.
- 2-3 cloves garlic minced (2 large or 3 small)
- 1/4 cup grated parmesan cheese
- 1/2 cup breadcrumbs plain or gluten free – if you prefer more herb flavour, you can use seasoned breadcrumbs.
- 2 tablespoons parsley chopped.
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 1 large egg lightly beaten.
- 1/2 cup milk or substitute
- 1 tsp oregano
- 1 tsp basil
- 2-4 tsp tomato sauce (depends on taste)
Method
- In a medium sized bowl combine all ingredients -the beef, onion, garlic, parmesan cheese, breadcrumbs, parsley, salt, pepper, herbs, tomato sauce, egg, and milk.
- Shape into meatballs approx. 4cm in size. Place in the baskets of your air fryer in an even layer.
- You can spray the meatball very lightly with olive oil if desired prior to cooking.
- Cook at 200 degrees C for 10-12 minutes or until cooked throughout.
- Remove onto some paper towel and serve with vegetables or a sauce of choice.
Reasons why this meal is good for you:
Beef- protein for energy plus B vitamins, zinc, selenium, phosphorus & iron; Onions & garlic protect against cancer and CVD, are antifungal, antimicrobial & stabilise blood sugar. Milk- contains calcium, protein, iodine, potassium, phosphorus and B vitamins – good for bone health. Caution if dairy intolerance or allergy; Cheese-Calcium for strong bones and teeth, protein, phosphorus, zinc, magnesium, Vitamins A, B2 and B12 for the nervous system; Parley contains antioxidants which can be helpful in prevention of diabetes, heart disease and cancer and is rich in Vitamins C, A, and K, as well as Folate, Potassium. Calcium. And Magnesium. Basil- Antioxidant and anti-bacterial basil helps maintain skin health, boosts digestion and detoxifies the body. contains Vitamin A, Vitamin K, Iron, Manganese, Calcium, and essential oils. Oregano – contains antioxidants, fibre, Vitamins K & E, Manganese, iron, tryptophan & calcium, is antibacterial good for gut health & inflammation; Black pepper – anti-inflammatory /aids digestion/ assists nutrient absorption; Olive oil– anti-inflammatory, antioxidant, healthy fat.
