Italian Style Chicken Meatballs

This is a super healthy recipe for chicken meatballs. The hearty tomato sauce and spiced meatballs are scrumptious with whole wheat spaghetti or with couscous or rice. they would also work well with courgettini if you are trying to avoid grains.

This sauce has hidden vegetables which are perfect if you are trying to get your children to eat more vegetables. My husband is a typical man who loves meat. So, I’m making dishes that are packed full of vegetables. This is a good recipe to help keep your waistline in check and cook only one meal for the family.

I try and batch cook this recipe and often freeze the raw meatballs so that I can just make the fresh sauce and pop the meatballs in for a quick and healthy mid-week dinner. My daughter has even made this for a dinner party!

Serves 4

Italian Style Chicken Meatballs

Low fat italian meatballs in a tasty tomato and vegetable sauce

20 minPrep Time

30 minCook Time

50 minTotal Time

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Ingredients

For the meat balls
1llb minced chicken
1/3 cup of gram flour
3 garlic cloves
1tsp ground cumin
3 green bullet chilles
1/2 tsp salt
For the sauce
1 small onion peeled and finely chopped
3 cloves of garlic peeled and crushed
2 carrots finely chopped
2 cans of chopped tomatoes
1/2 tsp of red chilli flakes
salt
2tbsp olive oil
pinch of sugar
handful of fresh basil

Instructions

  • Put the chicken mince and the gram flour in a bowl.Mince the rest of the meatball ingredients in a mini grinder or a food processor. Mix the this spice mixture into the mince and gram flour. Once combined form into golf ball side balls and lay them on a tray.
  • In the meantime make the sauce. Add the olive oil, garlic, onion, chilli,salt, sugar, carrots and tomatoes to a pan. simmer on a low heat for 20mins still the carrots are cooked through, lightly mash the sauce with a potato masher or leave chunky if preferred.
  • Add the meat balls to the sauce mixture and cook for 20-30 mins until cooked though. Don't mix them until they have firmed up (approx 7mins). This is to avoid breaking them.
  • Once cooked sprinkle with basil leaves and serve with, pasta , rice , couscous or vegetables.
Cuisine: Italian | Recipe Type: Dinner
7.6.2
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