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Meatball and Noodle Casserole

  • 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.

  • Low in Sugars Diet

    Limits all sources of added sugars and encourages the reduction of high-carbohydrate (high glycemic index) foods. A claim that a food can be classified as LS can be made when it contains less than 5 gr of sugars per 100 gr of solid food or 2.5 gr of sugars per 100 ml of liquid food.

Meatball and Noodle Casserole


Photo credit: G. Drakopoulos - Food Styling: T. Webb

  • Preheat oven to 200* C (390 *F) Fan.
  • Place a pan over medium to high heat.
  • Add 1 tablespoon of olive oil and the chopped onions.
  • Sauté until they soften and turn golden.
  • When ready, transfer to a large bowl and set aside to cool.
  • Add the ground meat, breadcrumbs, parsley, mint, egg, salt and pepper.
  • Mix and mash the mixture, until all of the ingredients are completely combined.
  • Shape them in to 3 cm meatballs.
  • Dredge them in some flour.
  • Place a pan over medium to high heat.
  • Add enough olive oil, until it covers the bottom of the pan and reaches 1 cm in depth.
  • Add the meatballs and fry for about 3-4 minutes, until they are golden brown all over.
  • When ready, remove from pan and transfer to a plate lined with paper towels.
  • Place a wide pot over medium heat.
  • Add the tomatoes, peppers, garlic, olive oil, salt and bouillon cube.
  • Simmer for about 15-20 minutes, until the sauce thickens.
  • Transfer the sauce to a pyrex baking dish.
  • Add a glass of water, the meatballs and noodles.
  • Bake for 40 minutes or until the noodles are completely done.
  • Add more water if necessary.


The meatballs do not need to pick up too much flour… you don’t need to fill large plates of flour for dredging since it will go to waste. Also, the tomatoes, peppers and garlic can be pureed in a food processor if you prefer a creamier sauce.

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Nutrition information per portion

Calories (kcal)
13 %


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)
19 %

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)
16 %

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)
9 %


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)
6 %


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)
22 %


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)
12 %


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)
10 %


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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