Curried Meatballs with Coconut Vegetables

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Curried Meatballs with Coconut Vegetables

Curried Meatballs with Coconut Vegetables - Coconut and curry--a match made in heaven

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Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 50 min.
Ready in
Calories:
570
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie570 cal.(27 %)
Protein44 g(45 %)
Fat31 g(27 %)
Carbohydrates29 g(19 %)
Sugar added0 g(0 %)
Roughage8.6 g(29 %)
Vitamin A0.3 mg(38 %)
Vitamin D0.4 μg(2 %)
Vitamin E5.5 mg(46 %)
Vitamin K157.6 μg(263 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.5 mg(45 %)
Niacin24.6 mg(205 %)
Vitamin B₆1.3 mg(93 %)
Folate212 μg(71 %)
Pantothenic acid3.2 mg(53 %)
Biotin29.2 μg(65 %)
Vitamin B₁₂0.9 μg(30 %)
Vitamin C216 mg(227 %)
Potassium1,384 mg(35 %)
Calcium149 mg(15 %)
Magnesium131 mg(44 %)
Iron7.1 mg(47 %)
Iodine18 μg(9 %)
Zinc4.4 mg(55 %)
Saturated fatty acids20.8 g
Uric acid285 mg
Cholesterol110 mg
Complete sugar22 g

Ingredients

for
4
For the vegetables
300 grams Pineapple
2 red Bell pepper
300 grams Broccoli
200 grams soybean sprout
2 scallions
3 centimeters fresh ginger
2 garlic cloves
For the meatballs
1 stale White roll
500 grams Ground turkey
1 egg
salt
freshly ground peppers
Curry powder
Additional ingredients
2 Tbsps soybean oil
400 milliliters Coconut milk
soy sauce
How healthy are the main ingredients?
Coconut milkBroccolisoybean oilgingergarlic cloveegg

Preparation steps

1.

Preheat the oven to 100°C (approximately 210°F). Peel the pineapple and cut lengthwise into quarters. Remove the core and cut the flesh into small cubes. Rinse the vegetables. Cut the peppers into quarters, remove the seeds and cut into strips.

2.

Coarsely chop the broccoli and thinly slice the scallions. Peel the ginger and garlic and finely chop. Tear the roll into bite-sized pieces and soak in lukewarm water. Squeeze bread to remove excess water.

3.

Mix the ground meat with the pineapple cubes, egg, half of the ginger and the well-squeezed bread. Season with salt, pepper and curry powder. Shape the meat mixture into about 12 small meatballs and sauté in a skillet in hot oil until golden brown. Remove meatballs from skillet and keep warm in preheated oven.

4.

Add the vegetables, garlic and remaining ginger to the skillet and sauté. Deglaze with coconut milk and simmer for about 10 minutes over medium heat. Season with pepper and soy sauce. Serve the meatballs with vegetables in a bowl and with cooked rice, if desired.