W03 - Kids friendly: hidden veggies - 20-25 min - chicken - grains
with meatballs in tomato sauce
In dit recept gebruik je de volkoren variant van couscous. Deze bevat voldoende graanvezel en heeft daardoor gezondheidsvoordelen!
Gemaakt in een fabriek waar eieren, melk, vis, pinda's, sesam, schaaldieren, soja, noten en tarwe worden verwerkt.
Ingredienten
½ stuk(s)
Courgette
½ stuk(s)
Ui
75 gram
Volkoren couscous
(Bevat: Gluten, Tarwe Kan bevatten: Mosterd, Soja, Lupine)
5 gram
Verse bladpeterselie
(Kan bevatten: Selderij)
½ zakje(s)
Siciliaanse kruidenmix
20 gram
Rode pesto
(Bevat: Melk (inclusief lactose), Cashewnoten Kan bevatten: Pinda's, Noten)
15 gram
Panko paneermeel
(Bevat: Tarwe)
100 gram
Passata
25 gram
Geraspte mozzarella
(Bevat: Melk (inclusief lactose))
100 gram
Kipgehakt met Mediterrane kruiden
Zelf toevoegen
½ el
Extra vierge olijfolie
½ el
Olijfolie
175 ml
Zoutarme groentebouillon
25 ml
Water voor saus
naar smaak
Peper en zout
Benodigdheden
Instructies
- Grate the courgette. Place a clean tea towel in a sieve. Add half of the courgette and a pinch of salt, then allow to drain.
- Chop the parsley.
- In a bowl, combine the drained courgette with the panko, the mince and half each of the cheese and parsley. Season with salt and pepper.
- Shape into six meatballs per person.
- Meanwhile, prepare the stock in a pot or saucepan.
- Remove from the heat and add the couscous. Allow to stand for 8 minutes, covered.
- Stir in the Sicilian herbs and the extra virgin olive oil, then fluff through the couscous with a fork to separate the grains.
- Chop the onion in the meantime.
- Heat a drizzle of olive oil in a frying pan over medium-high heat. Fry the meatballs for 3 - 4 minutes.
- Add the onion and the rest of the courgette. Fry for 2 - 3 minutes.
- Add the passata and simmer for 4 minutes, covered.
- Stir the pesto rosso and the water for sauce, then season to taste with salt and pepper.
- Serve the couscous on plates and top with the meatballs in their sauce.
- Garnish with the rest of the parsley and cheese.
