small steps Recipes


Meatballs in


Tomato Sauce Serves 4.


Ingredients for the meatballs: • 500g of lean minced beef or turkey • 1 egg • 2 tablespoons of grated cheese (parmesan if possible) • 1 minced clove of garlic • 2 tablespoons of chopped parsley • 3 tablespoons of breadcrumbs or semolina • Pinch of salt and pepper


Ingredients for the tomato sauce: • I chopped onion • 2 minced garlic cloves • 1 tablespoon of olive oil • 1 x 700g bottle of tomato passata • 125ml milk


• Put all the meatball ingredients into a bowl and using your hands or a fork, mix thoroughly.


• Shape the mixture into small balls and put on a baking tray.


• Put the meatballs in the fridge while you make the sauce.


• Fry the onion and garlic in the oil. • Add the passata with some salt and pepper. • Let it bubble for 10 minutes, then add the milk.


• When the sauce comes back to the boil, gently drop in the meatballs and partly cover with the lid.


• Cook the meatballs in the sauce for 30 minutes. 1 portion from your 5-a-day, per serving.


Small Steps 21


Raspberry & Zesty


Lemon Muffins Makes 12 muffins


Ingredients: • 140g of raspberries • 250g of self-raising flour • 140g of caster sugar • 2 eggs • 1/2 a lemon • 5ml spoon of bicarbonate of soda • 85ml of sunflower oil • 150g of low-fat lemon yogurt • 5ml spoon of vanilla extract


• Preheat the oven to 200ºc / Gas Mark 6.


Put the muffin cases into the muffin tin. Wash raspberries & leave to drain.


• In a large bowl, mix together the flour, sugar & bicarbonate of soda (dry ingredients).


• Beat the egg in a cup. Add the oil to a measuring jug & then add in the egg. Measure the yogurt & add to the oil & egg mixture.


• Grate the peel from the lemon (zest) & squeeze the juice. Add to the measuring jug along with the vanilla extract.


• Pour the contents of the measuring jug into the dry ingredients & stir until combined.


• Gently fold in the raspberries & then spoon the mixture into the paper cases.


• Bake for 15-18min, until risen & just golden. • Cool on wire rack & serve.


For more healthy recipes or help and support to achieve a healthier lifestyle:


Visit: www.healthytelford.nhs.uk Call: 01952 382582


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