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–+ servings

Spaghetti & Meatballs

Dinner
A real comfort dish, this classic recipe makes for a great meal to have on training days, especially handy to prepare at the start of a busy week.
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Calories591kcal
Carbs60g
Protein45g
Fats19g
For Intensive Exercise
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Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Performance Benefits

Red meat is a great source of iron and B vitamins. B vitamins are important in the metabolism of carbohydrates, fats and protein. Deficiency of some B vitamins can result in a faster onset of fatigue in exercise and make it difficult or even impossible to maintain a high level of training.
Health Benefits

This recipe is high in protein and iron. Inadequate intakes of protein can result in loss of lean muscle mass, increased injury risk and negatively affect calcium absorption and bone mineral density.  Athletes, particularly female athletes, require more iron than the non-athletic adult. Low iron intakes can lead to iron deficient anaemia and symptoms such as weakness, fatigue, decreased performance, headaches, increased heart rate & shortness of breath - all of which can negatively affect exercise performance.
Expert Tips

Store in an airtight container in the fridge and enjoy for lunch or dinner over the next few days.
Add some chilli flakes to add some spice to the meatballs!

Equipment

  • 1 Large pan
  • 1 Large Bowl
  • 1 Casserole dish
  • 1 Large Pot

Ingredients

  • 2 tbsp Rapeseed Oil
  • 2 Onions (chopped)
  • 8 Mushrooms (chopped)
  • 2 Red Bell Peppers (chopped)
  • 2 cloves Garlic
  • 500 g Lean Beef Mince
  • 1 tsp Smoked Paprika
  • 1 tsp Oregano
  • 1 tbsp Honey
  • 1 tbsp Tomato Puree
  • 1 tin Plum Tomatoes (chopped)
  • 300 g Fresh Pasta (uncooked)
  • 1 Egg
  • 1 tbsp Flour
  • 1 tbsp Worchester Sauce
  • 30 g Parmesan
  • 1 tsp Salt
  • 1 tsp Pepper
4 Servings

Instructions

  • Preheat the oven to 180℃.
  • Heat 1 tbsp oil on a pan.
  • Add the mushrooms, onions, peppers and garlic and cook for 5-7 minutes on a medium heat until soft.
  • Meanwhile, add the mince to the bowl.
  • Mix in the egg, paprika, oregano, tomato puree, honey, parmesan & Worchester sauce.
  • Mix well and form meatballs using your hands.
  • Remove the veg from the pan and place into a casserole dish with the plum tomatoes and a pinch of salt.
  • Drizzle a tbsp oil on to the pan. Place the meatballs on the pan and cook for 5-7 minutes until brown on each side.
  • Place the meatballs in the casserole dish, spoon the sauce over them and cook in the oven for 5 minutes.
  • Meanwhile add the pasta to boiling water and cook for ~5 minutes. Drain the water when cooked.
  • Remove the meatballs from the oven, grate some parmesan over the top and let it melt.
  • Serve on top of the pasta & enjoy!

Nutrition

Serving: 462gCalories: 591kcalCarbohydrates: 60gProtein: 45gFat: 19gSaturated Fat: 6.2gPolyunsaturated Fat: 2.6gMonounsaturated Fat: 7.3gTrans Fat: 0.4gCholesterol: 103mgSodium: 396mgPotassium: 895mgFiber: 5.3gSugar: 14.3gVitamin A: 199ugVitamin C: 32.1mgCalcium: 136mgIron: 3.1mg
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