Make-Ahead Meatball Meal

Spices and herbs upload oodles of taste to this make-ahead meatball, broccoli and rice dinner.

feel free to use save-offered tomato sauce or try out Leah's easy and healthful Napolitana sauce (see recipe below).

For the meatballs:

  • ¼ cup finely grated carrot
  • 4 cloves garlic, grated
  • 1 pound lean ground beef
  • ½ zucchini, finely grated
  • ½ yellow onion, finely grated
  • ½ cup breadcrumbs
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • 2 tablespoons finely chopped parsley
  • 2 tablespoons finely chopped mint
  • 1 egg

For the Napolitana sauce:

  • 1 yellow onion, diced
  • ¼ teaspoon dried chilli flakes
  • 1 tablespoon olive oil
  • 2 cloves garlic, crushed
  • Two 400-gram cans crushed tomatoes
  • ½ cup water
  • 3 basil leaves, chopped
  • ½ cup passata sauce
  • Salt and pepper
  • Dried oregano, to taste

For the chicken rice + broccoli:

  • 1 small yellow onion, diced
  • 3 dried allspice berries
  • 2 cups chicken stock
  • 1 large head broccoli, cut into florets
  • 1 tablespoon olive oil
  • 3 whole cloves
  • 1 cup basmati rice, rinsed


  1. For the meatballs, add beef, zucchini, onion, carrot, garlic, parsley, mint, breadcrumbs, egg, salt and pepper to a bowl and mix thoroughly. Refrigerate for 30 minutes.
  2. Roll tablespoonfuls of the beef combination into small meatballs.
  3. For the sauce, in a deep saucepan, heat olive oil over high warmness. add garlic, onion and chili flakes and simmer till onion is translucent. Stir in beaten tomatoes and passata. upload salt, pepper and oregano to flavor.
  4. add meatballs to sauce and gently stir to warmth-thru. cowl and simmer on low warmth for 20 minutes, stirring each 5 mins or so.
  5. For the rice and broccoli, in every other small pot, heat olive oil over medium to excessive warmness. add onion, allspice and cloves, and cook till onion is translucent. upload rice and stir for 30 seconds, then stir in chook inventory. cover with a lid and convey to a boil. lessen warmness to a mild simmer and cook dinner for 15 mins.
  6. In every other small frying pan, splash with olive oil and heat over medium. add broccoli florets and prepare dinner to favored diploma of doneness.
  7. Serve without delay, or for meal prep, divide the meatballs, sauce, chicken rice, and broccoli amongst 4 containers. permit cool absolutely then refrigerate.

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