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The Free From Fairy

The Free From Fairy

Home » Free From Recipes » Dairy-free Recipes » Meatballs and sauce

10th May 2013 ·

Meatballs and sauce

Dairy-free Recipes· Fish Free Recipes· Free From Recipes· Gluten Free Main Meal Recipes· Gluten Free Recipes· Nut Free Recipes· Soya Free Recipes

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OK, no messing here.  Just a recipe that my family likes and even the kids tend to eat without too much nose turning.  Quite a miracle!

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pound signTotal cost of recipe = approx. £6.49, using organic mince (excluding the pasta)

Cost per adult = £1.62

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Meatballs and sauce

Gluten-free, Dairy-free, Nut-free, Soya-free, Fish-free, Sugar-free
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Servings 4 adults
Author Vicki Montague the Freefrom Fairy

Ingredients
  

  • Ingredients
  • For the meatballs:
  • 500 g organic beef mince
  • 1 small onion - whizzed in a hand-held chopper or other such implement
  • 1 clove garlic - as above
  • 2 pieces gluten-free bread - whizzed in a hand-held chopper to make bread crumbs
  • 1/4 tsp cinnamon
  • 1/2 tsp grain mustard - I used Tesco own but check ingredients
  • 1/2 tsp dried rosemary - or a sprig of fresh rosemary if you have it, leaves finely chopped
  • Handful fresh chopped oregano
  • 1 medium free-range egg
  • Black pepper to taste
  • For the sauce:
  • 1 tin chopped tomatoes
  • 2 tsp pesto - I used my home-made one with no dairy
  • 1/2 tsp dried mixed herbs
  • Approx. 100g frozen vegetables
  • OR if avoiding dairy and you have no dairy-free pesto:
  • 1 tin chopped tomatoes or approx. 400ml tomato passata
  • 1 clove garlic
  • 1/2 - 1 tsp dried mixed herbs
  • Approx. 100g frozen mixed vegetables
  • The meatballs are also great made with lamb mince - organic if possible!. Replace the cinnamon, mustard and oregano with a large handful of chopped, fresh mint. Delish!

Instructions
 

  • Method
  • Place the whizzed onion and garlic into a bowl along with all the other ingredients for the meatballs.
  • Squidge messily together with your hands making sure everything is mixed up well
  • Make small balls from the mix...I made about 20 with this I think
  • Place on a baking tray
  • Bake at 200 degrees for 20 minutes, making sure they are cooked through by cutting one open...I challenge you not to eat that one straight away!
  • Place the cooked meatballs into a bowl with kitchen roll to mop up the excess fat
  • Whilst the meatballs are baking place the sauce ingredients into a small saucepan
  • Allow the sauce to simmer for 15-20 minutes, then place in a liquidiser or use a hand-held implement to do the same job...to make a smooth sauce that the kids will not know has hidden vegetables in!
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Cost breakdown (based on Tesco prices on 4.2.14, approximate costs given for small quantities)

Tesco organic steak mince 400g = £4.00; 500g= £5.00

Tesco value white onions = 63p per kg; 1 onion = approx. 6p

Tesco garlic bulb = 30p; 2 cloves = approx. 6p

Tesco fresh gluten-free bread = £2.40; 2 slices = approx. 44p (100g)

Tesco free-range medium eggs = 23p each

Tesco chopped tinned tomatoes, 4 pack = £2.00; 1 tin = 50p

Tesco frozen mixed vegetables = £1 per kg; 100g = 10p

I have allowed 10p in the recipe for herbs and spices; they are in such small quantities it is hard to quantify the cost.

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Vicki Montague, the Free From Fairy

Welcome!

Hi. I'm Vicki Montague, scientist and mum to 'Roo' (15) and 'Sunshine' (13). I'm a freelance recipe developer specialising in 'free from' food and spend many hours in my kitchen experimenting to create exciting healthy recipes that are all gluten-free & mainly dairy-free. In July 2016 I launched the world's first wholegrain, gluten-free and rice-free flour blends. In May 2018 I launched my first online programme to help people adapt to a gluten free life. I can be found at food festivals giving cookery demos and I love nothing more than teaching people how to cook and lead a positive wholesome life. Find out more about my story...

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