Hawaiian Meatballs
Servings: 4
Calories: 511kcal
Equipment
- baking dish 33 x 21 x 5 cm
Ingredients
Sauce
- 440 g tin pineapple pieces in juice
- 60 g light soy sauce tamari or coconut aminos
- 20 g rice wine vinegar
- 20 g tomato paste
- 20 g Worcestershire sauce
- 1 Tbsp brown sugar or coconut sugar
- 2 tsp cornflour
Meatballs
- 500 g pork mince
- 40 g breadcrumbs or almond meal
- 2 cloves garlic peeled
- 5 g ginger peeled, cut into coins
- 20 g spring onions green section, roughly chopped
- 1 egg
- 20 g soy sauce tamari or coconut aminos
- 20 g rice wine vinegar
- 1 tsp sesame oil
- 1/2 tsp salt
- 1/4 tsp ground white pepper
Traybake
- 150 g red capsicum cubed
Instructions
Thermo Cooker
- Preheat fan-forced oven to 180°C or 355°F. Open tin of pineapple and drain all the juice into the mixer bowl and add half the pineapple. Retain the remaining half to add to the traybake.
- Add remaining sauce ingredients to the mixer bowl and blend for 1 min/speed 9/MC on. Add sauce to your baking tray.
- Add garlic, ginger and spring onions to mixer bowl. Chop for 3 sec/speed 9/MC on. Scrape mixer bowl down and repeat if needed.
- Add remaining meatball ingredients and mix for 10 sec/speed 3/MC on.
- Form your meatballs into 20 walnut-sized balls and place into the baking tray with the sauce. Sprinkle over the capsicum and remaining drained pineapple cut in chunks.
- Bake your meatballs for 25 min or until your meatballs have an internal temperature of 71°C or 160°F.
- Serve with steamed basmati rice.
Conventional
- Preheat fan-forced oven to 180°C or 355°F. Open tin of pineapple and drain all the juice into a blender and add half the pineapple. Retain the remaining half to add to the traybake.
- Add remaining sauce ingredients to the blender and blend for 1 min. Add sauce to your baking tray.
- Mince garlic, ginger and finely chop spring onions or pulse to chop in a blender.
- Combine minced garlic, ginger and spring onions with remaining meatball ingredients in a mixing bowl.
- Form your meatballs into 20 walnut-sized balls and place into the baking tray with the sauce. Sprinkle over the capsicum and remaining drained pineapple cut in chunks.
- Bake your meatballs for 25 min or until your meatballs have an internal temperature of 71°C or 160°F.
- Serve with steamed basmati rice.
Notes
Paleo: Use fresh pineapple chunks and juice. Replace rice wine vinegar with half the amount of apple cider vinegar. Replace breadcrumbs with almond meal and cornflour with 1/2 tsp xanthan gum. Use our compliant Worcestershire sauce recipe.
Low Fodmap: Use fresh pineapple chunks and juice. Use gluten-free breadcrumbs or almond meal. Omit garlic in the meatballs and add 2 tsp garlic infused olive oil into the sauce.
Halved/Doubled: This recipe can be halved or doubled. To double, mix meatballs in 2 batches.
Nutrition
Calories: 511kcal | Carbohydrates: 35g | Protein: 27g | Fat: 29g | Saturated Fat: 10g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 13g | Trans Fat: 0.01g | Cholesterol: 131mg | Sodium: 1676mg | Potassium: 772mg | Fiber: 3g | Sugar: 22g | Vitamin A: 1427IU | Vitamin C: 62mg | Calcium: 83mg | Iron: 3mg
