| Cook Time ⇒ | 17 mins |
| Protein ⇒ | 37.5g |
| Fat ⇒ | 60.7g |
| Carbs ⇒ | 15.4g |
Italian Meatball and Zoodle Tray Bake
Craving a quick and healthy dinner? Look no further! This Italian Meatball and Zoodle Tray Bake is not only simple to prepare but also deliciously satisfying. With vibrant zucchini noodles and savory meatballs, it’s a perfect choice for busy weeknights or any time you want to impress with minimal effort.
Ingredients :
- 2 x 250g packets zucchini noodles
- 1 ½ tsp dried Italian herbs
- 2 x 420g packets beef meatballs
- 200g grape tomatoes
- 2 tbsp olive oil
- 95g (½ cup) kalamata olives
- 50g feta, crumbled
- ¼ cup small fresh basil leaves
- Warmed pita bread, to serve
Allergens!
Recipe may contain gluten, wheat, yeast, milk, and lactose.
Method :
Step 1: Preheat your oven to 220°C (200°C fan-forced) and line two baking trays with baking paper.
Step 2: Distribute the zucchini noodles evenly across the prepared trays. Sprinkle the dried Italian herbs on top. Arrange the meatballs and grape tomatoes over the noodles, then drizzle with olive oil. Bake for 15 minutes or until the meatballs are golden and cooked through. Season to taste.
Step 3: Once out of the oven, scatter the kalamata olives, crumbled feta, and fresh basil over the tray bake. Serve warm with pita bread for a delightful meal.
Recipe Facts :
This dish brings together wholesome ingredients that not only taste great but also offer health benefits. For instance, zucchini noodles are low in calories and high in fiber, making them a fantastic substitute for traditional pasta. To explore more about the nutritional benefits of zucchini, click here.
You can also discover more delicious recipes on our blog at Hearty Recipes.
Storage Tips :
How long can I keep leftovers?
This dish is best enjoyed fresh but can be stored in the refrigerator for up to 3 days. Reheat gently in the oven or microwave.
Can I customize this dish?
Absolutely! Feel free to swap out the meatballs for your favorite protein or add other vegetables for a twist. You can also replace pita bread with crusty rolls for a heartier option. Enjoy experimenting!
The nutritional benefits of the ingredients in your Italian Meatball and Zoodle Tray Bake :
Lean Proteins: The Foundation of Meatballs
Italian meatballs are often made from lean meats such as turkey or chicken, providing an excellent source of protein essential for muscle development and repair. Lean proteins are lower in saturated fats compared to red meats, making them heart-healthy options. They also help in maintaining a healthy weight by promoting satiety. For more on the benefits of lean meats, check out Lean Meat on Wikipedia.
Zoodles: A Low-Carb, Nutrient-Rich Alternative
Zoodles, or zucchini noodles, are a fantastic low-carb alternative to traditional pasta. They are low in calories and high in vitamins, particularly vitamin C and potassium. Zucchini is also a great source of dietary fiber, which aids digestion and helps maintain a healthy weight. By incorporating zoodles, you’re not only adding volume to your dish but also boosting its nutritional value. Learn more about zucchini on Wikipedia.
The Benefits of Tomato Sauce: Rich in Antioxidants
Tomato sauce is a staple in Italian cuisine and brings a wealth of health benefits. Tomatoes are rich in lycopene, a powerful antioxidant linked to reduced risk of chronic diseases such as heart disease and cancer. The cooking process of making sauce actually increases the availability of lycopene, making it a nutritious addition to your dish. For more about the health benefits of tomatoes, visit Tomato on Wikipedia.
Herbs and Spices: Nature’s Flavor Enhancers
Using Italian herbs and spices such as oregano and basil not only enhances the flavor of your meatball and zoodle bake but also offers numerous health benefits. Oregano has antimicrobial properties and is rich in antioxidants, while basil contains anti-inflammatory compounds and vitamins A and K. These herbs not only add depth to your dish but also contribute to overall health. To explore the benefits of herbs, check out Herb on Wikipedia.
The Role of Cheese: Calcium and Flavor
If your tray bake includes cheese, it adds a creamy texture and a rich flavor profile while providing essential nutrients. Cheese is a good source of calcium, crucial for bone health, and it also contains protein and vitamin B12. While cheese can be high in saturated fats, using it in moderation can be part of a balanced diet. For further reading on the benefits of cheese, check out Cheese on Wikipedia.
A Balanced Dish: Combining Nutrition and Taste
The Italian Meatball and Zoodle Tray Bake is a perfect example of how to create a balanced meal that is both delicious and nutritious. By combining lean proteins, vegetables, and wholesome sauces, you’re ensuring a meal that supports your health and satisfies your taste buds. This approach to cooking promotes a balanced diet while allowing for creativity in the kitchen. For more hearty recipe inspiration, visit Hearty Recipes.