Baked Chicken Meatballs
(Based on an old recipe from Gourmet Magazine)
Difficulty: Super Easy
Prep Time: About 15 minutes
Cook Time: 15 - 20 minutes
3 slices whole wheat bread, torn into pieces
1/3 cup low-sodium chicken broth
2 tablespoons low sodium chicken broth
3 ounces lean ham (from the deli)
1 small onion, finely diced
1 clove garlic, finely minced
2 tablespoons finely minced red bell pepper (opt.)
1 large egg or equivalent amount of egg substitute
1 pound ground chicken
3 tablespoons finely chopped fresh parsley (or 1 teaspoon dried)
1 tablespoon tomato paste
- Preheat oven to 400 degrees. Line a sheet cake pan with foil and spray it with vegetable spray.
- Soak bread in broth until softened, just a couple of minutes, and squeeze out broth, reserving bread. (Discard the broth.)
- In a medium saute pan sprayed with vegetable oil spray, cook ham, onion, bell pepper, and garlic with the 1-2 tablespoons chicken broth till onion softens a bit. Sprinkle with 1/2 teaspoon EACH of salt and pepper. Set aside to cool a bit.
- Lightly beat egg in large bowl, then add chicken, ham and onion mixture, bread, parsley and tomato paste.
- Form 12 meatballs and arrange on foil-covered sheet pan.
- Bake in uppper third of oven until meatballs are just cooked through, 15-20 minutes.
- Cool and freeze, or serve hot
For children or hors d'oeuvre: serve meatballs with honey mustard, barbecue sauce, honey, or other favorite "dipping" sauce.
Stuff meatballs into split whole wheat pita bread along with diced onion and tomato and shredded lettuce. Create Tsatsiki sauce by combining non-fat yogurt (Greek is grea!), minced onion, garlic, cucumber, and lemon juice. Serve Tsatsiki sauce with chicken meatball pitas.
Cool and portion into zip lock or Foodsaver bags and freeze for easy meals. Reheat in microwave or in 400 degree oven for 5-10 minutes.