1 tsp rapeseed oil
300g reduced fat British meatballs
1 red onion, peeled and thinly sliced
2 cloves garlic, thinly sliced
1½ tsp smoked paprika
1½ tsp ground coriander
2 x 350g tubs Essential Tomato & Chilli Sauce
300g wholewheat couscous
¼ x 25g pack flat leaf parsley, roughly chopped
150g 0% fat natural bio live yogurt
1 large red chilli, thinly sliced
1. Warm the rapeseed oil over a high heat in a medium, nonstick frying pan. Once hot, add the meatballs and fry for 5 minutes, until browned, then transfer to a plate. Reduce the heat to medium, then add the onion to the empty pan. Fry for 5 minutes, until becoming tender.
2. Add the garlic, smoked paprika and ground coriander and fry for 2 minutes, then add the tomato & chilli sauce and browned meatballs, stirring and seasoning well. Bring to the boil, then reduce the heat to a gentle simmer and cook for 8 minutes, stirring occasionally, until there is no pink meat and the juices run clear. Rest a lid on top of the pan to reduce spluttering. Season if needed.
3. Meanwhile, cook the couscous according to pack instructions, season and add the parsley, then divide between plates. Spoon the meatballs and sauce on top with a spoonful of yogurt and a sprinkling of fresh chilli.
Cook’s tipIf you want to load up your sauce with more goodness, add a good few handfuls of spinach when the sauce only has a few minutes left to simmer. It will wilt down easily and increase the amount of folate and vitamin C in the dish.