I have mentioned before that I work for a catering company (never as a chef though), and as part of our team we have a great nutritionist. At our last management team meeting he gave us a presentation on the benefits of rape seed oil. I honestly can say before this I had never cooked with this product; which is crazy when you think that in the spring in the UK our fields are full of oil seed rape, yet we go out and mass buy olive oil and sunflower oil, both of which are imported. Not only should this be a selling point for rape seed oil but our nutritionist also pointed out the great health benefits of this oil in comparison to other oils. For example, it has half the saturate fat content of olive oil, and much less than vegetable oil. It also has the highest level of Omega 3 out of all the regular cooking oils and it is reasonable priced too. I always thought it was a bit of a luxury cooking item until I came across a bottle in ASDA that was cheaper than most of its competitors. So if you are looking to take a step in the right health direction then give this a try. For general frying, baking and roasting it is just as good as any other, and if it reaps in health benefits then what’s the issue?
FYI; I realise I have been badgering on about rape seed oil and forgot to tell you how delicious this dinner was, seriously, give it a go 😀
Serves 3 (or serve 2 and leave 1/3 of the mix for my next blog recipe)
For the meatballs
– 200g mince beef
– 1 carrot – peeled and grated
– 1 white onion – grates
– 1 glove garlic – minced
– 1 tsp dried mixed herbs
– 1 egg
– Salt and pepper
For the sauce
– 1 yellow pepper – seeds removed and roughly chopped
– ½ tbsp. rape seed oil
– 1 white onion – peeled and quartered
– 1 tsp chilli sauce
– 1 tbsp tomato puree
– 1 tbsp white wine
– 1 tbsp water
– 100ml semi skimmed milk
– Spaghetti for 2-3 people
– Rocket to garnish
To make the meatballs, combine all the meatball ingredients and then make into small round balls about the size of a Ping-Pong ball.
Place on a plate and chill for 20 minutes.
Preheat the oven to 200’C
Place the pepper and onion in a baking dish, drizzle with the oil and then roast for 20 minutes.
Remove from the oven and blend together with the remaining sauce ingredients and seasoning to taste.
Empty the contents into a sauce pan and leave until 5 minutes before you’re ready to serve, where you simply just gently heat it until warmed through.
Cook you spaghetti in boiling salty water according to the pack instructions.
Heat some oil in a non-stick frying pan and fry the meatballs on a medium – high heat until golden, this takes about 12 minutes.
Once the pasta is cooked, drain and then stir the sauce through it so it is well coated, and then stir in the meatballs and the rocket.
Plate up and enjoy.