PORK MEATBALLS WITH FRESH GRAPES
0:25 Prep • 0:25 Cook • 6 Servings • Family friendly • Main meal
INGREDIENTS
600g (1lb 5oz) minced (ground) pork
2 shallots, finely chopped
2 garlic cloves, crushed
3 tablespoons chopped hazelnuts
Sea salt flakes and freshly ground pepper
Plain (all purpose) flour, for coating
100g (3½oz) sultanas
150ml (5fl oz) hot black tea
2 tablespoons olive oil
3 teaspoons butter
1 onion, finely chopped
1½ cups seedless black grapes
200ml (7fl oz) chicken stock
2 tablespoons finely chopped flat-leaf parsley
METHOD
Put
the pork, half of the shallot, garlic, and hazelnuts in a bowl, and
season to taste with salt and pepper. Wet your hands and clump the
mixture together. Form the mixture into tiny balls about the size of a
golf ball, then toss in flour to coat.
Put the sultanas in a small bowl and pour over the hot tea. Leave for 10 minutes to plump.
Heat
the oil and butter in a sturdy pan, over medium heat, and fry the
meatballs, in batches if necessary, moving them around the pan to colour
evenly, for about 10 minutes or until cooked. Add the remaining
shallot, cover the pan, reduce the heat to low, and cook gently until
softened. Add the plumped sultanas with the tea, grapes and stock.
Simmer gently for 10 minutes with the lid off, or until the sauce
reduces and thickens slightly. Sprinkle with parsley just before
serving.
TIP
Black grapes are particularly
delicious in this recipe however for a striking effect you may like to
use a mixture of coloured grapes. Other herbs to consider include sage,
thyme, marjoram or tarragon.
NUTRITION
Per serve
1605kJ/ 385 calories; 22g protein; 21g fat (includes 6g saturated fat;
saturated : unsaturated fat ratio 0.4); 26g available carbs (includes
21.5g sugars and 4.5g starches); 3g fibre; 200mg sodium; 635mg
potassium; sodium : potassium ratio 0.3.
RECIPE
Kate McGhie,
The Good Carbs Cookbook, Murdoch Books.
WILD RICE WITH FRESH GRAPES, WALNUTS AND FETA
0:25 Prep • 0:45 Cook • 6 Servings • Gluten free • Vegetarian • Side dish or light meal
INGREDIENTS
1 cup wild rice
2 cups vegetable stock
Sea salt flakes and freshly ground pepper
1 large orange
⅓ cup extra virgin olive oil
¼ cup fresh orange juice
1 tablespoon red wine vinegar
2 cups seedless grapes, halved if preferred
2 spring onions (scallions) trimmed and sliced
½ cup diced celery
⅔ cup walnut pieces
⅓ cup crumbled feta
3 tablespoons roughly chopped curly-leaf parsley
3 tablespoons chopped mint leaves
METHOD
Rinse
the wild rice under cold running water, drain and put into a pot with
the stock over medium heat. Bring to the boil and then reduce the heat
to low and simmer uncovered for 45 minutes or until the rice is al dente
– it should have a nutty bite to it when cooked. Drain off the excess
liquid from the pot, cover and allow the rice stand for 10 –15 minutes.
Cut
the peel and white pith from the orange and cut the flesh in to thin
segments over a bowl to catch the juice. Whisk the juice together with
the oil and vinegar and add salt and pepper to taste.
Tip
the rice into a large bowl and add the orange segments, grapes, spring
onions, celery and walnuts. Pour over the dressing and toss. Sprinkle
with feta, parsley and mint before serving.
TIP
Try a mix of coloured grapes and for a stunning garnish, sprinkle over pomegranate seeds before serving.
NUTRITION
Per serve
1380kJ/ 330 calories; 10g protein; 26g fat (includes 4g saturated fat;
saturated : unsaturated fat ratio 0.2); 14g available carbs (includes
13.5g sugars and 0.5g starches); 5g fibre; 350mg sodium; 445mg
potassium; sodium : potassium ratio 0.8.
RECIPE
Kate McGhie,
The Good Carbs Cookbook, Murdoch Books.
