BBQ MEATBALLS

Prep Time: 15 mins

Cook Time: 30-40 mins

Servings: 4 (makes approx 20 meatballs)

GFO, DFO

INGREDIENTS

Meatballs

• 500g beef mince

• 3/4 cup panko breadcrumbs

• 1/4 cup milk

• 1 egg

• 2 Tbsp grated red onion

• 2 Tbsp finely chopped fresh flat-leaf parsley

• 1 garlic clove, crushed

• 1/2 tsp salt

• 1/4 tsp pepper

Sauce

• 1/2 cup tomato sauce

• 1/4 cup barbeque sauce

• 1 Tbs worcestershire sauce

• 1/4 cup brown sugar

• 1/4 cup water

• 1 small garlic clove, crushed

• 1/4 tsp salt

• pinch of black pepper

To Serve

• 1 tsp chopped flat leaf parsley, for garnish

• (optional) sweet potato fries & slaw

METHOD

Prep

• Preheat oven to 160 ° celsius and line a large baking tray with baking paper

• Grate the onion, crush the garlic and chop the parsley

• Add the breadcrumbs, milk and eggs to a large mixing bowl and stir well until breadcrumbs have soaked up the liquid

• Add the rest of the meatball ingredients and use your hands to mix through, ensuring all the ingredients are evenly distributed throughout the mixture;

• Roll the meatballs into evenly sized balls (approx 1 1/2 Tbsp) and space them apart slightly on the lined baking trays.

Cook

1. Pop the tray on a rack in the middle of the oven and bake for 30-40 mins (dependant on size) or until cooked through. Don't worry if they’re not not browned all over.

2. About 20 minutes into the baking time, start on the sauce. Add all of the ingredients into a medium-large frypan over medium heat on the stovetop and stir together. Once it starts simmering, turn it down to low, stirring occasionally and let it cook for a few mins then turn the heat off.

3. Taste the sauce and season with extra salt, pepper or sugar to suit your taste. It will taste a bit intense but once it's covering the meatball it works!!

4. When the meatballs are ready, add them into the pan and stir gently through the sauce until they're well coated in the thick sauce. If the sauce has cooled at all you can turn the heat back on for a couple of mins, otherwise you're ready to serve with your choice of sides, garnished with fresh parsley.

NOTES

• Servings: You can halve, double or triple this recipe according to your needs. This is enough to feed 4 with substantial sides. I often make this in large batches for parties.

• Dietary: I have made these with grated (frozen) gluten free bread before so you can definitely substitute the panko breadcrumbs for any GF breadcrumbs or grated bread. I’ve also used oat milk in place of cow’s milk.

• Mince: You can use pork mince instead or a 50/50 pork/beef combo.

• Lean option: If you're really averse to fat, use leaner mince and cook your meatballs on an oiled rack over a tray lined with baking paper or foil so the fat drips down. I don't bother but just quickly wipe any fat off each meatball onto the baking paper before putting them into the sauce.

• Stovetop: You can cook these in a frypan on the stovetop but I find it far easier to pop them in the oven and I prefer the oven-baked texture for this particular recipe.

• Sides: I usually serve these over rice with salad, with sweet potato fries & coleslaw or with mash and greens.

• Leftovers: Keep in the fridge for up to 3 days. You can freeze these but I'd recommend freezing the cooked meatballs and the sauce separately. They'll be fine for a few months in the freezer. Reheat once defrosted on the stovetop or in the microwave.

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