Thai meat balls with satay sauce

Thai meat balls with satay sauce
I love the smell of Asian cooking so it is always a treat to walk past our local Chinese and Vietnamese restaurants.  Last night we were treated to delicious wafts of satay sauce which took me back to a recipe I used to make ages ago.  As I had some mince in the fridge  I dug out the old recipe and guess what we had for dinner – meat balls with satay sauce!   I used beef mince but you can use any mince  – pork, chicken or beef -  just make sure it is lean.  While satay sauce can be very high in fat and kilojoules, this version is trimmed right down.  By using less oil, just enough peanut butter and light coconut milk instead of regular coconut cream you get a sauce that is much better for health and weight while still  big on taste.
Serves
4
Time to make 45 minutes

Ingredients
500g trim mince – pork, chicken or beef
1/2 cup wholemeal breadcrumbs
½ cup rolled oats
2 tablespoons cold water
2 cloves garlic, crushed
2 tablespoons chopped coriander
1 medium carrot, grated
1 medium onion, finely chopped
1 egg
1/2 teaspoon salt
1 tablespoon curry powder or red curry paste
To garnish:  fresh coriander, chopped

Steps
1. Preheat oven to 180C. Place all ingredients in a bowl, mix well.  Shape into balls (about the size of a golf ball) and place in one layer on a microwave-proof plate.  Cover with glad wrap and microwave on high for 4 minutes.  Drain off any liquid and place in an ovenproof dish.
2. Pour over satay sauce (see recipe below) and heat through in oven for around 10 minutes. Garnish with chopped coriander and serve

Satay Sauce

Ingredients
1 tspn canola oil
1 onion, finely chopped
2 cloves garlic, crushed
1 small chilli, chopped or 1/2 teaspoon chilli flakes
3 heaped tablespoons peanut butter
1 tablespoon brown sugar
¼ cup lemon juice
1 tablespoon fish sauce
1 cup light coconut cream
tablespoon sweet chilli sauce
1 tablespoon soya sauce
1 teaspoon chicken stock powder
¼ cup water

Steps
1.Heat oil in heavy bottomed saucepan.  Add garlic and onion and sauté for 3 minutes.  Add remaining ingredients and simmer for 10 – 15 minutes or until sauce has thickened

Healthy Habits – apply to other recipes
- use lean mince
- bulk out meat ball or hamburger mixes with wholemeal breadcrumbs, rolled oats and vegetables
- use light coconut milk instead of coconut cream
- use minimum quantity of oil to brown onions

 

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