Don’t feel like turning on the oven? Gently simmer these Italian Chicken Meatballs in a tomato sauce for 15-20 minutes. Either way, add 1 cup of cooked whole wheat pasta to each serving, and dinner is done.

This recipe was developed by Kate Sherwood, The Healthy Cook. Have a comment, question, or idea? Email Kate at healthycook@cspinet.org.

Time: 30 minutes
Serves 4

Ingredients

  • 1 Tbs. olive oil
  • 1 egg
  • 1 lb. ground chicken breast
  • ¼ cup grated parmesan
  • ¼ onion, finely chopped
  • ½ red bell pepper, finely chopped
  • 1 clove garlic, minced
  • ½ tsp. kosher salt
  • ¼ tsp. dried thyme
  • ½ cup whole wheat panko bread crumbs
  • ¼ tsp. freshly ground black pepper
  • 2 cups Basic Marinara Sauce (see recipe)

Instructions

  1. Preheat the oven to 475°F. Coat a large lined rimmed baking pan with the oil.
  2. In a large bowl, lightly beat the egg. Mix in the chicken, parmesan, onion, bell pepper, garlic, salt, thyme, bread crumbs, and black pepper. Form the mixture into about 20 small meatballs of about 2 Tbs. each and place them on the pan.
  3. Roast the meatballs on the top oven rack until cooked through, 10-12 minutes. Serve with the Basic Marinara Sauce.

Basic Marinara Sauce

Time: 30 minutes
Makes 4 cups

Ingredients

  • ¼ cup extra-virgin olive oil
  • 1 onion, finely chopped
  • 2 carrots, peeled and finely chopped
  • 3 cloves garlic, minced
  • 1 bay leaf
  • 1 28 oz. can no-salt-added whole peeled tomatoes
  • ¾ tsp. kosher salt

Instructions

  1. Heat the oil in a large, heavy pot over medium heat until shimmering. Sauté the onion and carrot until lightly browned, 5-7 minutes.
  2. Stir in the garlic and bay leaf and cook for 1 minute.
  3. Add the tomatoes with their juice, breaking them up with a potato masher. Once the sauce begins to simmer, reduce the heat to medium-low and cook for 20 minutes.
  4. Remove and discard the bay leaf. Season with the salt.

Nutrition Information

Per serving (5 meatballs + ½ cup tomato sauce + 1 cup cooked spaghetti):

  • Calories: 350
  • Total fat: 16 g
  • Sat fat: 3.5 g
  • Carbs: 18 g
  • Fiber: 4 g
  • Total sugar: 5 g
  • Added sugar: 0 g
  • Protein: 31 g
  • Sodium: 630 mg

Photo: Kate Sherwood/CSPI

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