Today we feature a red meat recipe. Red meat when consumed in moderation can be healthy, in fact some people have shown immense gains in health after adopting a paleo diet or caveman diet which consisted largely of lean meats, eggs, fruits, vegetables, nuts and seeds… all great sources of good nutrition as long as consumed in balance.

 

It’s healthier to make your own meatballs as opposed to buying them ready. Most ready meatballs are loaded with synthetic chemical additives like preservatives, colorings and flavor enhancers. We will also teach you how to make your own sauce!

INGREDIENT AMOUNT PRICE AT MBOGA MASTERS
  MEATBALLS  
Beef Mince 500g Unavailable
Sea Salt 1/3 teaspoon Kshs.145 for 500g
Sunflower Oil Kshs. 520 (2ltrs)
Crushed Garlic ½ teaspoon 85/- for 50g Jar
Onions 1 tablespoon finely chopped 145/- per kg
Parsley stems 1 teaspoon 30/- per bunch
Milk 4 tablespoons 55/- per packet
Breadcrumbs 3 tablespoons N/A
Black Pepper Few Grinds N/A
Cayenne Pepper 1/3 teaspoon N/A
TOMATOE SAUCE
Tomatoes ½ kg 100/- per kg
Crushed garlic 1/3 teaspoon 85/- for 50g Jar
Crushed Ginger 1/3 teaspoon 80/- for 50g Jar
White Onions 1 tablespoon 130/- per kg
Celery 1 tablespoon 70/- per bunch
Leeks 1 tablespoon 10/- each
Potatoes 1 large potatoe 90/- per kg
Carrots ½ cup chopped 90/- per kg
Unsalted Butter ½ tablespoon N/A

 

 

Method

  1. To make meatballs simply combine the beef mince, sea salt, black pepper, cayenne pepper, crushed garlic, finely chopped onion and parsley stems. In a separate bowl mix milk with breadcrumbs then mix that into the meatball mixture for binding purposes. Shape into square-like (not too round) balls so that they can cook nicely. Leave aside for about 20 minutes or refrigerate for a few hours so that the flavors can mingle, they freeze so well too.
  2. On medium heat, brown the meatballs in extra virgin olive oil, for about 4 minutes for each of the 4 sides. Remove and set aside.
  3. On the same pan make the tomato sauce start by slowly browning in extra virgin olive oil and unsalted butter – your crushed garlic, crushed ginger, white onion, celery, leek, potatoes and carrots, about 8 minutes while stirring occasionally.
  4. Finely chop your tomatoes or grate them into a paste like consistency.
  5. When the aromatics have slightly browned, add your fresh tomato ‘paste’ and start cooking it off on medium heat, about 5 minute while stirring.
  6. Add veggie stock or water then bring to a simmer.
  7. Add the meatballs and cook for at least 30 minutes but if you have the time please cook them in a 180 degrees oven for 2 and ½ hours for amazing flavor and melt-in-your-mouth meatballs.

 

Serve with sauteed broccoli and ugali