Fridge Friend recipes
Tomato Mince Meatballs with Sweet Potato Mash recipe
Tender mince meatballs are simmered in a rich tomato and garlic sauce, then served with smooth sweet potato mash. Finished with a little melted cheese, it’s a hearty, comforting dinner with plenty of flavour.
50 min · Medium · British Jump to method
Ingredients
- 500g Mince
- 1 Eggs
- 1 Red Onion
- 3 cloves Garlic
- 400g Tomatoes
- 2 tbsp Ketchup
- 800g Sweet Potato
- 100ml Milk
- 25g Margarine
- 75g Cheese
| Nutrition | Per serving |
|---|---|
| Calories | 688 kcal |
| Protein | 35 g |
| Carbohydrates | 47 g |
| Fat | 39 g |
| Saturated fat | 18 g |
| Fibre | 7.5 g |
| Sugar | 13 g |
| Sodium | 520 mg |
Why this works
A filling, protein-rich meal with good fibre from sweet potato and tomatoes, but relatively high in calories, saturated fat and salt depending on the mince and cheese used.
Protein and iron. Mince and egg provide a substantial amount of protein, plus haem iron and zinc, which support muscle maintenance and energy metabolism.
Vitamin A and potassium. Sweet potato is rich in beta-carotene (vitamin A) and potassium, supporting eye health and normal blood pressure.
Calcium and sodium caution. Cheese and added ketchup contribute calcium, but also raise saturated fat and sodium, so portion size and ingredient choices matter.
Method
- Peel and chop the sweet potatoes into chunks, then boil them in salted water until tender, about 15 minutes.
- Meanwhile, finely chop the red onion and garlic. Place the mince in a bowl with the egg, half the chopped onion and half the garlic, then season and mix well before shaping into meatballs.
- Heat a little oil in a pan and brown the meatballs on all sides, then remove and set aside.
- Add the remaining onion and garlic to the pan and cook until softened. Stir in the tomatoes and ketchup, then simmer until slightly thickened.
- Return the meatballs to the sauce and cook through gently for 10–12 minutes.
- Drain the sweet potatoes and mash with the margarine and milk until smooth and creamy.
- Stir the cheese into the meatballs for the last minute of cooking, then serve hot over the sweet potato mash.
Other Tomato Recipes
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