healthier family favourites

Classic crowd-pleasing dishes made a little lighter

- ESTHER CLARK

Swedish meatballs

SERVES 4 PREP 10 mins plus cooling and chilling COOK 25 mins EASY meatballs only

2 tbsp rapeseed oil

1 onion, finely chopped

1 small garlic clove, finely grated

375g lean pork mince

1 medium egg yolk grating of nutmeg

50g fine fresh breadcrumbs

300ml hot low-salt beef stock

½ tbsp Dijon mustard

2 tbsp fat-free natural yogurt

400g spring greens, shredded lingonberry or cranberry sauce, to serve

1 Put 1 tbsp rapeseed oil in a frying pan over a medium heat. Add the onion and fry for 10 mins or until soft and translucent. Add the garlic and cook for 1 min. Leave to cool.

2 Mix the cooled onions, pork mince, egg yolk, a good grating of nutmeg and the breadcrumbs in a bowl with your hands until well combined. Form into 12 balls and chill for 15 mins.

3 Heat the remaining oil in a frying pan and fry the meatballs for 5 mins over a medium heat, turning often until golden. Pour over the stock and bubble for 8-10 mins or until it has reduced a little. Stir through the mustard and yogurt.

4 Steam the greens for 5 mins or until tender. Serve the meatballs with the greens and a dollop of the sauce.

GOOD TO KNOW healthy • low cal • fibre • vit c • 1 of 5-a-day

PER SERVING 323 kcals • fat 18g • saturates 4g • carbs 13g • sugars 6g • fibre 6g • protein 24g • salt 1.04g