Meatballs with Vegetable Rice
Nutritional values
(Percentage of daily recommendation)
| Calorie | 413 cal. | (20 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 32 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.5 g | (8 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 4.3 mg | (36 %) | ||
| Vitamin K | 14.2 μg | (24 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 9.3 mg | (78 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 28 μg | (9 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 9.3 μg | (21 %) | ||
| Vitamin B₁₂ | 2.7 μg | (90 %) | ||
| Vitamin C | 12 mg | (13 %) | ||
| Potassium | 541 mg | (14 %) | ||
| Calcium | 39 mg | (4 %) | ||
| Magnesium | 45 mg | (15 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 3.8 mg | (48 %) | ||
| Saturated fatty acids | 8.4 g | |||
| Uric acid | 136 mg | |||
| Cholesterol | 110 mg | |||
| Complete sugar | 4 g |
Ingredients
- For the rice
- 125 grams (approximately 4 1/2 ounces) Long grain rice
- salt
- 1 small Zucchini
- 1 carrot
- For the meatballs
- 1 slice Toast
- 1 shallot
- 1 Tbsp butter
- 300 grams (approximately 10 1/2 ounces) mixed Ground meat
- 1 small egg
- 1 Tbsp breadcrumbs
- salt
- freshly ground peppers
- freshly grated Nutmeg
- 2 Tbsps vegetable oil
Preparation steps
For the rice: Place the rice in pot with about 250 ml (approximately 1 cup) of lightly salted water. Simmer gently until done, about 20 minutes . Rinse, clean and chop the zucchini into 1/2-inch pieces. Peel the carrot and cut into 1/2-inch pieces. Add the carrot to the rice after about 10 minutes of cooking, add the zucchini in the last 5 minutes.
For the meatballs: Soak the toast in lukewarm water to soften, squueze dry. Peel and finely chop the shallot and sauté in the butter until translucent. Place in a bowl and mix well with ground meat, egg and bread. If the ground is too soft to shape, add the breadcrumbs until it is easy to shape. Season with salt, pepper and nutmeg. With wet hands form small balls.
Heat the oil in a large skillet. Saute the meatballs over medium heat utnil browned all over, about 10 minutes.
Serve with the rice.
