Sue McGrath’s Gluten Free & Lactose Free Meatballs Dish
“It’s my hope the humble meatball will ignite the nations appetite in a way never seen before! We want families and communities from across the country to come together over a meatball dish, knowing that every single person that participates in this foodie fundraiser is contributing to making some magic happen. Over many years, I’ve witnessed the magic of our charity’s Muscle Dream interventions – these are highly-personalised, powerful shared experiences that change lives and give real hope. So, bring on the meatballs magic, share the love and let’s do this!“.
Sue McGrath
Trustee, Muscle Help Foundation & wife of Michael McGrath, Founder & CEO
SERVES: 4
DIFFICULTY: Easy
PREP TIME: 20 mins
COOKING TIME: 1 hour 20 mins
Ingredients
FOR THE MEATBALLS
400g 10% lean good quality (grass-fed) Beef Mince
2 slices of good quality Gluten Free Bread – made into breadcrumbs
70g Lactose Free Mature Cheddar grated or Vegan Cheese alternative
1 medium to large lemon – zest generously (grated)
1 crushed Garlic Clove
Pepper and Salt to season
1 Egg beaten
2tbsp Gluten Free Plain Flour for dusting meatballs
FOR THE TOMATO SAUCE
1tbsp Olive Oil
2 tins of good quality tinned tomatoes
Baby tomatoes approx. 100g or combination of passata and tomatoes (whatever is available)
1 medium Onion chopped
2 crushed Garlic Cloves
Handful of fresh Basil and Oregano finely chopped
Salt and Pepper
Parmesan Cheese (if tolerated) or Vegan alternative
Method
Meatballs
STEP 1
In a large bowl, mix together the beef mince with breadcrumbs, grated cheese, garlic, lemon zest and pepper and salt. Beat egg separately before adding to beef mixture to combine.
STEP 2
Create meatballs (to size of preference) with hands and coat in seasoned flour from a separate plate
STEP 3
Place the meatballs in a separate suitable dish after flouring and cover to store in fridge until ready to cook. I like to keep in the fridge for 3-4 hours to allow the flavours to deepen.
Tomato Sauce
STEP 1
Heat the olive oil in a suitable pan with a lid and sauté the chopped onion for a few minutes, then add the garlic and stir.
STEP 2
Add the tomatoes and warm through, when simmering add the herbs and seasoning. Continue on a low heat for 30-40 minutes on the hob to allow the flavours to develop.
STEP 3
When ready to cook the meatballs, add them to the tomato sauce allowing space in between each ball so they don’t stick together.
STEP 4
Cook on a low setting on the hob with a lid for approx. 30-40 minutes checking every so often and turning carefully with a wooden spoon without breaking up the meatballs.
STEP 5
Once the meatballs are cooked service with either courgetti (spiralized courgettes) for a healthier option or cook gluten free spaghetti (according to manufacturer’s guidelines).
STEP 6
Serve with grated parmesan cheese or vegan alternative. Garnish with fresh basil. Serve with a separate fresh green salad. Ecco qua (there you have it) Buon appetite!