Recipes · South African · Meat Dishes
Frikkadel (South African Baked Meatballs)
One serving has 686 kcal and 38 g protein, and at least a fifth of a woman's daily need of cobalamin (175%), vitamin K (116%), zinc (104%), selenium (76%), niacin (64%) and phosphorus (57%). Ready in 50 minutes.
- Preparation: 20 min
- Cooking: 30 min
- Makes: 1 serving (316 g)
- Difficulty: Medium
- Diets: High protein, Low carb
- Contains: beef, dairy, egg, gluten
Ingredients
- 180 g Beef, ground, 80% lean, raw
- 25 g Bread, white
- 25 g Milk, whole
- 25 g Eggs, whole, raw
- 45 g Onions, raw
- 0.3 g Nutmeg
- 5 g Parsley, fresh
- 10 g Vegetable oil
- 1 g Salt
Method
- Tear the bread into small pieces and soak it in the milk for 5 minutes, then squeeze out the excess milk and crumble the soaked bread into a large bowl.
- Finely grate or mince the onion and add it to the bowl with the ground beef, egg, nutmeg, chopped parsley and salt.
- Mix everything together well with your hands until evenly combined, then shape into 4-5 oval meatballs.
- Heat the oil in a frying pan over medium heat and brown the meatballs on all sides, about 5 minutes total.
- Transfer to a baking dish and bake at 180°C (350°F) for 15-18 minutes, until cooked through with no pink inside (74°C/165°F).
- Serve hot with a tomato sauce or gravy and mashed potato or rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 686 kcal | 32% |
| Carbohydrates | 18.4 g | |
| Water | 206 mL | |
| Fiber | 1.6 g | 5% |
| Protein | 37.9 g | 79% |
| Tryptophan | 0.22 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.6 g | |
| Leucine | 2.8 g | |
| Lysine | 2.9 g | |
| Methionine | 0.91 g | |
| Cystine | 0.39 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.8 g | |
| Histidine | 1.1 g | |
| Fat | 50.3 g | |
| Monounsaturated | 19.5 g | |
| Polyunsaturated | 7.7 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.2 g | |
| Saturated | 16.7 g | |
| Trans-Fats | 2.2 g | |
| Cholesterol | 223 mg | |
| Calcium | 145 mg | 15% |
| Copper | 0.19 mg | 21% |
| Iron | 5.2 mg | 29% |
| Magnesium | 50.4 mg | 16% |
| Manganese | 0.26 mg | 14% |
| Phosphorus | 400 mg | 57% |
| Potassium | 677 mg | 14% |
| Selenium | 41.6 µg | 76% |
| Sodium | 677 mg | |
| Zinc | 8.3 mg | 104% |
| Thiamin (vitamin B1) | 0.25 mg | 23% |
| Riboflavin (vitamin B2) | 0.51 mg | 46% |
| Niacin (vitamin B3) | 9 mg | 64% |
| Pantothenic acid (vitamin B5) | 1.6 mg | 32% |
| Pyridoxine (vitamin B6) | 0.71 mg | 55% |
| Folate (vitamin B9) | 42 µg | 10% |
| Cobalamin (vitamin B12) | 4.2 µg | 175% |
| Choline | 182 mg | 43% |
| Vitamin A | 79.8 µg | 11% |
| Vitamin C | 10 mg | 13% |
| Vitamin D (D2 + D3) | 38.6 IU | 6% |
| Vitamin E | 1.4 mg | 10% |
| Vitamin K | 104 µg | 116% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
6.6 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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