Directions:
- SAUCE.
- Heat 3 tblsp palm oil in a frying pan. Fry onions for a few minutes.
- Stir in onions,tomato paste, 3 tomatoes. Add water as necessary to make a smooth sauce.
- Season to taste with bay leaf, nutmeg, salt, black pepper, cayenne pepper.
- Stir. Bring to a slow boil, then reduce heat and let simmer for ten minutes while you prep meatballs.
- MEATBALLS.
- Mix first 7 ingredients together, season to taste then form into 6cm balls.(turn off sauce).
- Chill these in the freezer for at least 10 min,(Boil rice ).
- Fry meat balls in enough oil to cover the bottom of a pan.
- Once browned all over, add enough tomato sauce to cover the meatballs then add a few splashes of hot pepper sauce to flavor.
- Bring to a boil, reduce to a simmer then tightly secure a lid and cook for 20 minutes.
- Serve on a bed of rice.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 335.39 Kcal (1404 kJ) | ||
| Calories from fat | 142.95 Kcal | ||
| % Daily Value* | |||
| Total Fat | 15.88g | 24% | |
|---|---|---|---|
| Cholesterol | 108.84mg | 36% | |
| Sodium | 202.14mg | 8% | |
| Potassium | 693.34mg | 15% | |
| Total Carbs | 14.32g | 5% | |
| Sugars | 5.85g | 23% | |
| Dietary Fiber | 3.09g | 12% | |
| Protein | 35.05g | 70% | |
| Vitamin C | 11.4mg | 19% | |
| Vitamin A | 0.4mg | 14% | |
| Iron | 1.9mg | 11% | |
| Calcium | 50.7mg | 5% | |
| Amount Per 100 g | |||
| Calories | 112.63 Kcal (472 kJ) | ||
| Calories from fat | 48.01 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.33g | 24% | |
|---|---|---|---|
| Cholesterol | 36.55mg | 36% | |
| Sodium | 67.89mg | 8% | |
| Potassium | 232.85mg | 15% | |
| Total Carbs | 4.81g | 5% | |
| Sugars | 1.96g | 23% | |
| Dietary Fiber | 1.04g | 12% | |
| Protein | 11.77g | 70% | |
| Vitamin C | 3.8mg | 19% | |
| Vitamin A | 0.1mg | 14% | |
| Iron | 0.6mg | 11% | |
| Calcium | 17mg | 5% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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