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–+ servings

Parmesan Veal Meatballs in a Herb Fennel Tomato Sauce with Feta

The tomato sauce is a reflection of Eastern Mediterranean flavours with the melted feta cheese and the Italian style meat balls are a perfect addition to this dish! Serve it with crusty bread or orzo.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4
Course: Main Course
Cuisine: Mediterranean
Calories: 381
Ingredients Equipment Method Nutrition

Ingredients
  

Meatballs: (20 total)
  • 1 lb ground veal (antibiotic & hormone free)
  • 1/2 onion, finely chopped
  • 2 garlic, minced
  • 2 eggs
  • 1/2 cup panko bread crumbs
  • 1/3 cup Parmesan cheese, grated
  • 2 tbsp fresh parsley, chopped
  • 1/2 tsp paprika
  • 1 tsp Himalayan salt
  • 1/4 tsp pepper
Sauce:
  • 2 tbsp extra virgin olive oil or vegetable oil
  • 1/2 onion, chopped
  • 2 garlic, minced
  • 1/2 yellow pepper, diced
  • 1/2 tsp fennel seeds
  • 1-14 oz can of organic diced tomatoes
  • ½ - ¾ cup warm water
  • 1/2 tsp dried Greek oregano
  • 1 tsp dried basil
  • 1 tsp salt
  • 1/4 tsp pepper
  • 1/2 cup feta, crumbled
  • fresh basil for garnishing

Equipment

  • Baking sheet
  • large skillet

Method
 

Meatballs:
  1. Pre-heat oven to 400°F.
  2. In a medium bowl, combine ground veal, onion, garlic, egg, bread crumbs, Parmesan cheese, parsley, paprika, salt and black pepper, until it’s thoroughly mixed.      
  3. Shape the meat balls to size of golf balls, and place on a baking sheet lined with foil or parchment paper brushed with vegetable oil. Bake for about 20-22 minutes until the meatballs are cooked through, turning over halfway through and crispy on the outside. Set aside.
Tomato sauce:
  1. While the meatballs are cooking, start the tomato sauce.
  2. Heat the oil in a large skillet or cast iron pan over medium heat. Add onions and sauté for 4-5 minutes until soften, add garlic, yellow pepper and fennel seeds and fry for a minute, long enough to allow the aromas to release.
  3. Add the tomatoes, water, oregano, basil, salt and pepper. Simmer for 20-25 minutes with a lid on. Adjust the heat if necessary to a low boil.
  4. Add the meatballs and coat with sauce, crumble feta over the skillet, and simmer with lid on for 3-4 minutes until the feta starts to melt. Another option using a cast iron pan is to place under a broiler until cheese has melted.
  5. Garnish with fresh basil and serve with crusty bread or orzo.

Nutrition

Calories: 381kcalCarbohydrates: 12gProtein: 33gFat: 22gSaturated Fat: 8gPolyunsaturated Fat: 2gMonounsaturated Fat: 9gTrans Fat: 0.01gCholesterol: 192mgSodium: 1669mgPotassium: 510mgFiber: 1gSugar: 3gVitamin A: 391IUVitamin C: 7mgCalcium: 144mgIron: 2mg

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