Serves 3-4

400g lean chicken mince (or use beef, kangaroo or turkey)
1 medium onion, finely chopped
½ tsp crushed garlic
20g pine nuts
Chilli flakes to taste
1 tsp dried oregano
A big handful of continental parsley, chopped
1 tbs grated parmesan
A squeeze of lemon juice
1 egg white, lightly beaten

Mix onion and chicken mince in a bowl. Place all other ingredients except egg white into the bowl of a food processor and process until a coarse paste is formed. Add to the chicken mince and mix through, using hands for best results. Add about ½ the egg white, mixing well. You can add more if need be, but don’t make the mixture too sloppy.

Heat a non-stick pan and add two teaspoons of olive oil. Take heaped teaspoons of the mixture and form into balls, then fry in batches, turning frequently until browned on all sides and cooked through. Serve with tomato sauce (over pasta or not, as you prefer) and a salad.

Tomato sauce

2 tsp olive oil
1 medium onion
1 tsp crushed garlic
400g can of chopped tomatoes
2 small roasted capsicums, chopped (you can use the kind you buy in jars or from the deli)
½ cup red wine
½ tsp dried oregano
½ tsp dried basil
About 4 medium mushrooms, sliced

Heat oil in a non-stick pan, add onion, garlic and chilli and cook over medium heat, stirring frequently until onion is soft. Add capsicum and cook for a minute or two more. Add all the remaining ingredients and bring to the boil. Reduce heat and simmer, covered, stirring occasionally for about 15 minutes, then remove the lid and continue to cook a further 10 minutes uncovered.