WOD
For time:
10m Burpee broad jump
21 Box jumps
21 Kettlebell swings 32/24
10m Burpee broad jump
15 Box jumps
15 Kettlebell swings
10m Burpee broad jump
9 Box jumps
9 Kettlebell swings
Spicy Meatballs in Tomato Sauce
Ingredients
Tomato sauce
1 onion, peeled and diced
3 garlic cloves finely chopped
1 chilli finely chopped
1 tsp ground cinnamon
2 tsp ground cumin
½ tsp ground cloves
800g canned diced tomatoes (or 4 cups freshly diced
tomatoes)
1cup chick peas (optional)
Meatballs
410g minced beef
2 garlic cloves finely chopped
2 tsp ground cumin
1 tsp ground cinnamon
1 tsp turmeric
1 tsp chilli powder
1 egg
Ground pepper
Instructions
Make the meatballs by mixing the garlic, cumin, cinnamon, turmeric, chilli powder, egg and pepper into the mince meat. Neatly shape the mince into 12 balls. Place on tray and baked in a pre-heated oven at 180degrees (fan-forced) for 20-30 minutes, or until cooked. To make the tomato sauce – fry onion, garlic and chilli in a pan until they begin to soften and lightly brown. Add cinnamon, cumin and cloves and continue to cook for a few minutes to release flavours.
Add the tomatoes and simmer for 10 minutes. When meat balls are cooked, add them to the tomato sauce along with the chickpeas. Simmer for around 30 minutes. Serve with fresh coriander.
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