Baked Chicken Meatballs
(Based on an old recipe from Gourmet Magazine)
Serves 4
Difficulty: Super Easy
Prep Time: About 15 minutes
Cook Time: 15 - 20 minutes
Ingredients:
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
Method:
- 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
Note:
For children or hors d'oeuvre: serve meatballs with honey mustard, barbecue sauce, honey, or other favorite "dipping" sauce.
For everyone:
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.
To freeze:
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.
1 comment:
sounds yummy! thanks for the recipe :)
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