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–+ servings

Chilli Meatball Orzo

  • Prep Time
    20 MINS
  • Cook Time
    47 MINS
  • KCals 358
  • Carbs 41G
6 Servings

Ingredients

For the meatballs

  • 500 g 5% fat beef mince
  • 1 small onion, peeled and finely chopped
  • 1 clove of garlic, peeled and crushed
  • 1 tsp mild chilli powder
  • 1 medium slice wholemeal bread
  • 1 small egg, beaten with a fork
  • salt and black pepper, to taste

For the sauce

  • 1 medium onion, peeled and chopped
  • 1 medium green pepper, deseeded and chopped
  • 1 medium red pepper, deseeded and chopped
  • 2 cloves of garlic, peeled and crushed
  • 2 tsp mild chilli powder
  • 1 tsp paprika
  • 1 tsp ground cumin
  • 400 g tin chopped tomatoes
  • 1 tbsp tomato puree
  • 1 beef stock cube
  • 600 ml boiling water
  • 400 g tin of kidney beans, drained and rinsed
  • 200 g orzo
  • 10 g flat leaf parsley, roughly chopped
  • salt and black pepper, to taste
  • low calorie cooking spray

Instructions

  1. For the meatballs: place the bread in a food processor or mini chopper and blitz until it becomes fine breadcrumbs. Alternatively, you can use a coarse grater to do this.

  2. Place the minced beef, onion, garlic, chilli powder, breadcrumbs, egg, salt and pepper in a medium mixing bowl. Use clean hands to mix together well and divide into 12 equal pieces and shape into 12 meatballs.

  3. Spray a large deep frying pan with low calorie cooking spray. Place over a medium heat. Add the meatballs and cook for 4-5 minutes, turning, to seal and lightly brown on all sides.

  4. Remove the sealed meatballs from the frying pan and place on a plate. Set aside.

  5. To make the sauce: Add the onion, green and red peppers to the frying pan, stir and fry over a medium heat for 10-15 minutes, until the onion is golden and the peppers soften.

  6. Add the garlic, chilli powder, paprika and cumin, stir and cook for a further 1-2 minutes.

  7. Lower the heat and add the stock cube to the water. Add the tinned tomatoes, tomato puree, beef stock, kidney beans and orzo to the pan. Season well with salt and pepper. Stir well, then place the sealed meatballs in the sauce.

  8. Cover with a lid or cover tightly with foil. Simmer gently over the lowest heat for 20-25 minutes, stirring occasionally until piping hot throughout.

  9. The meatballs should be cooked through and have no pinkness inside, the orzo should be tender, and the sauce should be thickened slightly.

  10. Stir in the parsley and serve with an accompaniment of your choice.

Enjoy!

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