FRICADEL CASSEROLE – Scrummy Meatball Recipe for the Weekend



500g Lean minced beef

1 onion chopped

Sprinkle of marjoram

Chilli stuffed olives chopped

2 Tbs breadcrumbs

1 beaten egg


1 tsp flour

100-150ml beef stock

1 tsp lemon juice

Worcester Sauce


Evaporated milk

Salt and pepper

Chopped parsley


Mix raw mince with salt, pepper, onion, olives, marjoram, breadcrumbs and egg, then shape into balls slightly bigger than golf balls.

Fry the balls in butter until brown all over.

Transfer meat balls to casserole dish.

Add flour to frying pan and stir into butter over a low heat.  Add stock, lemon juice, splash of Worcester sauce and paprika and boil for 3 mins.  Remove from heat and stir in evaporated milk.

Pour sauce over meat balls/fricadels and bake at 170C for 10-15 mins.

Sprinkle with parsley before serving.


Delicious in summer with a salad or in winter with cauliflower cheese and green beans.

The meat balls can be eaten the next day sliced cold on a sandwich with chutney or with a salad.

More fabulous and easy recipes at: DELICIOUS and NUTRICTIOUS

Beauty of MARJORAM:  “As with most other herbs marjoram contains a wide variety of essential vitamins and minerals, but it’s most notably a remarkable source of vitamins C and K. For every 100 gram of fresh marjoram leaves, you can get approximately 86 percent of the recommended daily intake. As for vitamin K, it will provide up 518 percent of the recommended daily intake. Although vitamin K often goes unnoticed, it does encourage osteotrophic activity in the bones and can play a vital role in the brain by diminishing possible neuronal damages suffered through afflictions such as Alzheimer’s disease.

Many of its chemical compounds are also known to have anti-inflammatory and anti-bacterial properties. Marjoram not only works wonders for the digestive system but it can also help with the cardiovascular system and as the latest research shows, possibly even get rid of breast cancer.”
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