Healthy Chicken Meatballs
User Reviews
4.9
16 reviews
Excellent
-
Prep Time
15 mins
-
Cook Time
20 mins
-
Total Time
35 mins
-
Servings
4
-
Calories
505 kcal
-
Course
Main Course
-
Cuisine
American
Healthy Chicken Meatballs
Report
Make a healthier version of spaghetti and meatballs! Chicken meatballs, loaded with sautéed vegetables to keep them moist and simmered in a chunky veggie rich sauce. Go low-carb with spaghetti squash as a substitute for pasta for an uber healthy meal!
Share:
Ingredients
- 1 small onion finely diced
- 1 medium zucchini grated
- 3 large garlic minced, cloves
- ⅛ teaspoon red pepper flakes
- 2 tablespoons olive oil divided
- 1 pound ground chicken I used ground chicken breast, but you can use turkey, too, lean
- ¾ cup breadcrumbs fresh
- 1 large egg
- 1 teaspoon oregano
- ½ cup Parmesan Cheese
- ½ teaspoon kosher salt
- ¼ teaspoon black pepper
- 8 ounces mushrooms sliced
- pinch kosher salt
- ½ cup Sweet Bell Pepper finely diced
- 3 cups marinara sauce
- ⅓ cup red wine
Instructions
- Preheat the oven to 375°. Line a baking sheet with tin foil and coat with non-stick vegetable spray. Set aside.
- Place a medium saucepan over medium high heat. Add 1 tablespoon olive oil and onions. Saute, stirring occasionally, until onions soften and start to turn translucent, about 1-2 minutes. Add the zucchini, garlic and red pepper flakes and cook until the zucchini softens, another 1-2 minutes. Remove from heat and let cool.
- Place the ground chicken, breadcrumbs, egg, oregano, parmesan cheese, salt and pepper in a large bowl. When the vegetable mixture has cooled to the point that you can handle it, transfer the veg to the chicken mixture and use your hands to gently combine the ingredients.
- Fill a small bowl with water. Dip your hands in the water (this will prevent the meat mixture from becoming too sticky when you're handling it - rewet your hands as needed.) and use a rounded tablespoon to measure out the meat. Roll the meat between your hands to form meatballs. set them on the baking sheet so they don't touch.
- Bake meatballs for 18-20 minutes or until firm to the touch.
- While meatballs are cooking, heat a large pot over medium high heat. Add the remaining tablespoon of olive oil and heat until hot. Add the mushrooms and pinch of salt. Saute until the mushrooms give off their liquid and start to brown. Stir in the bell pepper and cook until slightly softened. Remove from heat until the meatballs have finished cooking.
- When the meatballs are done, add marinara sauce and wine to the vegetables and transfer the meatballs to the sauce. Simmer, covered on low heat for 15-20 minutes, stirring occasionally to prevent burning or sticking.
- Serve over cooked spaghetti (or spaghetti squash for a low carb alternative) with a sprinkle of parmesan cheese.
Nutrition Information
Show Details
Calories
505kcal
(25%)
Carbohydrates
53g
(18%)
Protein
33g
(66%)
Fat
21g
(32%)
Saturated Fat
5g
(25%)
Cholesterol
106mg
(35%)
Sodium
1768mg
(74%)
Potassium
1610mg
(34%)
Fiber
9g
(36%)
Sugar
13g
(26%)
Vitamin A
1595IU
(32%)
Vitamin C
57mg
(63%)
Calcium
199mg
(20%)
Iron
6.8mg
(38%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 505 kcal
% Daily Value*
| Calories | 505kcal | 25% |
| Carbohydrates | 53g | 18% |
| Protein | 33g | 66% |
| Fat | 21g | 32% |
| Saturated Fat | 5g | 25% |
| Cholesterol | 106mg | 35% |
| Sodium | 1768mg | 74% |
| Potassium | 1610mg | 34% |
| Fiber | 9g | 36% |
| Sugar | 13g | 26% |
| Vitamin A | 1595IU | 32% |
| Vitamin C | 57mg | 63% |
| Calcium | 199mg | 20% |
| Iron | 6.8mg | 38% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.9
16 reviews
Excellent
Other Recipes
You'll Also Love
