Lunch
Soutzoukakia (Smyrna meatballs in tomato sauce) with rice
630 kcal35 g protein3 ingredients60 minutes
Standard portion: 630 kcal and 35 g protein. In the app the grams change so that the dish fits the calories of your own meal.
What is in the dish
The standard portion, before the app adjusts it to your calories.
| Ingredient | Amount | kcal | Share of calories |
|---|---|---|---|
| Soutzoukakia (Smyrna meatballs in tomato sauce) | 1 recipe portion (≈ 280 g) | 409 | |
| White riceSwap for: Brown rice, Bulgur wheat | ¾ cup boiled (120 g) | 186 | |
| SaladSwap for: Cabbage and carrot salad | 1 bowl (200 g), with lemon | 36 |
How to make it
Serve Soutzoukakia (Smyrna meatballs in tomato sauce). Add white rice on the side. Serve with salad and lemon.
The recipe for the whole pot: Soutzoukakia (Smyrna meatballs in tomato sauce)
4 servings · 60 minutes
- Lean minced beef (10% fat)500 g
- Stale bread2 slices · 60 g
- Egg1 · 50 g
- Garlic3 cloves · 9 g
- Onion (for the sauce)1 medium · 110 g
- Chopped tomatoes1 tin · 400 g
- Tomato purée1 tablespoon · 16 g
- Sugar1 teaspoon · 4 g
- Olive oil3 tablespoons · 41 g
- Salt½ teaspoon · 3 g
Seasoning: cumin, pepper
- Soak the bread in water and squeeze it out.
- Knead the mince with the bread, the egg, the garlic, the cumin, half the salt and the pepper, and shape into elongated meatballs.
- Bake them in an oiled baking tin at 200°C for 20 minutes.
- Meanwhile, sauté the onion in the rest of the oil, add the tomato, tomato purée, sugar, the rest of the salt and 1 glass of water and boil for 15 minutes.
- Put the meatballs in the sauce and simmer for 15 minutes.
Meatballs boiled in sauce: Bognár 2002, table 7 (0.87).
