1 November 2019


0:25 Prep • 0:25 Cook • 6 Servings • Family friendly • Main meal

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

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.

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.

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.

Kate McGhie, The Good Carbs Cookbook, Murdoch Books.
The Good Carbs Cookbook

0:25 Prep • 0:45 Cook • 6 Servings • Gluten free • Vegetarian • Side dish or light meal

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

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.

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.

Kate McGhie, The Good Carbs Cookbook, Murdoch Books.
The Good Carbs Cookbook