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Oven baked meatballs and whole-wheat orzo

  • Dairy Free Diet

    Excludes foods such as milk, yoghurt, cheese and their by-products.

  • Nuts Free Diet

    It is usually followed when someone is allergic to nuts.

Oven baked meatballs and whole-wheat orzo


  • Preheat the oven to 180ο C (356ο F) set to fan.
  • In a bowl, mix the breadcrumbs, egg, the garlic finely chopped, half of the rosemary, salt, pepper, and ground meat.
  • Mix well and shape the mixture into meatballs the size of a walnut.
  • Spread them on a baking pan lined with parchment paper, and bake them for 15 minutes. Remove from the oven and set aside.
  • Heat the olive in a casserole placed over medium heat.  
  • Finely chop the carrots, peppers, and onion. Sauté them for 2-3minutes into the casserole, until slightly golden.
  • Add the tomato paste and sauté for 1-2 minutes along with the vegetables.
  • Deglaze the casserole with the wine and let it evaporate.
  • Add the water, bouillon cube, and pepper.
  • As soon as the water starts boiling, add the whole-wheat orzo. Stir for as long as you boil the orzo so that it does not stick to the bottom of the casserole. Boil according to the packet’s instructions. If needed, add more water.
  • When the orzo is done, remove the casserole from the heat.
  • Add the beans and the spinach.
  • Put the meatballs into the casserole.
  • Mix and then serve.
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Nutrition information per portion

Calories (kcal)
37 %


Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

Total Fat (g)
40 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

Saturated Fat (g)
47 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

Total Carbs (g)
28 %


The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

Sugars (g)
12 %


Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

Protein (g)
90 %


It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

Fibre (g)
48 %


They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

Sodium (g)
12 %


A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*To calculate nutritional table data, we use software by Nutritics logo

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