Friday, June 20, 2014

Skinny Chicken Parm Meatballs


Skinny Chicken Parm Meatballs
Prep time: 20 minutes
Cook time: 20 minutes
Yield: 6 servings
Serving size: 2 meatballs
Ingredients
  • 1 lb lean ground chicken
  • ½ cup whole wheat breadcrumbs
  • 1 egg, whisked
  • ½ cup shredded Parmigiano-Reggiano cheese
  • ½ Tbsp parsley, chopped
  • 1 Tbsp garlic, minced
  • ½ onion, finely diced
  • 1 tsp Italian seasoning
  • ½ tsp sea salt
  • ½ tsp fresh ground pepper
  • 1 tsp lemon zest
  • 1 cup marinara sauce
  • *Add whole wheat pasta, extra marinara sauce and mozzarella cheese for the rest of the dish. Ingredients listed above are only for the meatballs.
Instructions
  1. Preheat oven to 400 degrees.
  2. Spray a cookie sheet or baking sheet with non-stick cooking spray.
  3. In a large bowl, mix ground chicken, whole wheat breadcrumbs, egg, Parmigiano-Reggiano cheese, chopped parsley, minced garlic, onion, Italian seasoning, salt, pepper, and lemon zest with your hands.
  4. Form mixture into 12 equal size meatballs.
  5. Place meatballs evenly on cookie sheet. Top each meatball with 1 Tbsp marinara sauce.
  6. Bake meatballs for 20 minutes until ground chicken is cooked through.
  7. Serve meatballs with whole wheat pasta, additional marinara sauce, and top with mozzarella cheese.
Nutrition Information
Per Serving (2 meatballs):
Calories: 205
Fat: 6g
Carbohydrates: 11g
Fiber: 1g
Protein: 23g
Sugars: 2g
Sodium: 521mg
Vitamin A: 3%
Vitamin C: 6%
Calcium: 12%
Iron: 12%