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Gourmet Cooking at Home!

Healthy Saucy Chicken Meatballs

Healthy Saucy Chicken Meatballs
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Kids love this healthy meatball recipe, made with ground chicken and hidden vegetables. These healthy saucy chicken meatballs are great over pasta, spaghetti squash or zoodles plus it’s an easy ground chicken recipe.

 

Vegans and vegetarians aside, there has never been — in the history of the world —  anyone – ever – to say, “no, thanks, I don’t like meatballs.”    And it won’t start here.  I know they’re “Healthy Saucy Chicken Meatballs” but don’t let that “healthy” moniker sway you on these tender, juicy, easy-to-make orbs.

 


Prepping vegetables.

Yes, they’re healthier than the standard pork-veal-beef blends.  That’s because I use ground chicken breast for these meatballs.   Since chicken breast can lean toward the dry-side, this recipe uses fresh vegetables to add moistness and a softer texture, but it’s also a great way to sneak in some veg to your kids’ diet if they happen to be vegetable averse.

 

sautéing vegetables.

Shredded zucchini is my “veg-o-choice” augmented with onions, garlic and a pinch of red pepper flake for tingle.   This blend makes a great binder for the meatballs.

 

ground chicken breast. adding herbs and veg to the chicken.

Fresh breadcrumbs (I used whole wheat),  dried herbs and a whole egg round out the mix.  A wooden spoon or your clean hands are the best tools for mixing the ground chicken with the other ingredients and forming the chicken mince balls.

 

Mixing the meatballs.

Use a tablespoon to measure out roughly equal portions of the healthy ground chicken mixture and roll them into balls.

Here’s A Tip On Rolling Meatballs:

  • Keep a small bowl of water at your workstation and wet your hands before rolling the meatballs.  This will prevent them from sticking and you’ll have an easier time forming them.

 

Forming meatballs.

Place the meatballs on a foil-lined baking sheet sprayed with vegetable spray, so they don’t stick.

 

Baked meatballs.

Bake the healthy chicken balls for 18 to 20 minutes or until firm.

 

slicing mushrooms

They Wouldn’t Be Healthy Saucy Chicken Meatballs Without The Marinara!

While the meatballs are baking, prep the sauce.  For this recipe, I like to doctor my homemade marinara, but you can use a jar of storebought marinara too.

 

sautéing mushrooms and peppers.

Saute the mushrooms until they give up their liquid and start to brown, then add the chopped bell pepper and cook until slightly softened.  Add the marinara sauce and wine.

 

Adding meatballs to sauce.

Plop the cooked meatballs into the rich sauce and simmer with the lid of the pot slightly askew, stirring occasionally.

 

Simmering Healthy Saucy Chicken Meatballs

That’s it!  Easy-peasy!  Of course, this is delicious over regular pasta, but you can also use the gluten free or protein rich versions if you prefer.   Spaghetti squash is another option that’s low carb and gluten free and I’ve got instructions here on how to make that.

 

Serving Healthy Saucy Chicken Meatballs

Whether your family is gaga for spaghetti with the best chicken meatballs  or you’re just looking  for an easy chicken meatball recipe this is a delicious way to get more vegetables and lean protein into their diets without sacrificing flavor!

 

Healthy Saucy Chicken Meatballs with wine. Closeup of Healthy Saucy Chicken Meatballs

Healthy Chicken Meatballs

Course: Main Course
Cuisine: American
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 4
Calories: 505 kcal

Make a healthier version of spaghetti and meatballs!  Chicken meatballs, loaded with sautéed vegetables to keep them moist and simmered in a chunky veggie rich sauce.  Go low-carb with spaghetti squash as a substitute for pasta for an uber healthy meal!

Print

Ingredients

  • 1 small onion finely diced
  • 1 medium zucchini grated
  • 3 large cloves garlic minced
  • 1/8 teaspoon red pepper flakes
  • 2 tablespoons olive oil divided
  • 1 pound ground lean chicken (I used ground chicken breast, but you can use turkey, too)
  • 3/4 cup fresh breadcrumbs
  • 1 teaspoon oregano
  • 1/2 cup parmesan cheese
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon black pepper
  • 8 ounces mushrooms sliced
  • pinch kosher salt
  • 1/2 cup sweet bell pepper finely diced
  • 3 cups marinara sauce
  • 1/3 cup red wine

Instructions

  1. Preheat the oven to 375°.  Line a baking sheet with tin foil and coat with non-stick vegetable spray.  Set aside.

  2. Place a medium saucepan over medium high heat.  Add 1 tablespoon olive oil and onions.  Saute, stirring occasionally, until onions soften and start to turn translucent, about 1-2 minutes.  Add the zucchini, garlic and red pepper flakes and cook until the zucchini softens, another 1-2 minutes.  Remove from heat and let cool.

  3. Place the  ground chicken, breadcrumbs, oregano, parmesan cheese, salt and pepper in a large bowl.  When the vegetable mixture has cooled to the point that you can handle it, transfer the veg to the chicken mixture and use your hands to gently combine the ingredients.

  4. Fill a small bowl with water.  Dip your hands in the water (this will prevent the meat mixture from becoming too sticky when you're handling it - rewet your hands as needed.) and use a rounded tablespoon to measure out the meat.  Roll the meat between your hands to form meatballs.  set them on the baking sheet so they don't touch.

  5. Bake meatballs for 18-20 minutes or until firm to the touch.

  6. While meatballs are cooking, heat a large pot over medium high heat.  Add the remaining tablespoon of olive oil and heat until hot.  Add the mushrooms and pinch of salt.  Saute until the mushrooms give off their liquid and start to brown.  Stir in the bell pepper and cook until slightly softened.  Remove from heat until the meatballs have finished cooking.

  7. When the meatballs are done, add marinara sauce and wine to the vegetables and transfer the meatballs to the sauce.  Simmer, covered on low heat for 15-20 minutes, stirring occasionally to prevent burning or sticking.  

  8. Serve over cooked spaghetti (or spaghetti squash for a low carb alternative) with a sprinkle of parmesan cheese.  

Nutrition Facts
Healthy Chicken Meatballs
Amount Per Serving
Calories 505 Calories from Fat 189
% Daily Value*
Total Fat 21g 32%
Saturated Fat 5g 25%
Cholesterol 106mg 35%
Sodium 1768mg 74%
Potassium 1610mg 46%
Total Carbohydrates 53g 18%
Dietary Fiber 9g 36%
Sugars 13g
Protein 33g 66%
Vitamin A 31.9%
Vitamin C 69.1%
Calcium 19.9%
Iron 38%
* Percent Daily Values are based on a 2000 calorie diet.

More Healthy Dinner Options:

Turkey Taco Stuffed Vegetables | Garlic + Zest
Turkey Taco Stuffed Vegetables
Oven Roasted Harissa Chicken | Garlic + Zest
Oven Roasted Harissa Chicken

 

Don’t Forget to “Pin It” For Later!

Kids love this healthy meatball recipe, made with ground chicken and hidden vegetables. These healthy saucy chicken meatballs are great over pasta, spaghetti squash or zoodles plus it's an easy ground chicken recipe. #chicken #groundchicken #chickenmeatballs #groundchickenmeatballs #healthychickenmeatballs #bestchickenmeatballs #chickenminceballs #healthymeatballrecipe #zucchini #onions #parmesan #mushrooms #tomatosauce #spaghettisauce #marinarasauce #marinara #italianrecipe #spaghetti #spaghettiandmeatballs

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Chicken/Poultry// Pasta7 Comments

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Comments

  1. Mary O'Neil says

    October 30, 2017 at 8:31 PM

    Delish! I used Gluten free breadcrumbs, was surprised no egg used? But did sub regular pasta for spaghetti squash. Also a healthier less sugar option, I used prego light smart sauce.

    Reply
  2. Christina Shoemaker says

    June 21, 2017 at 10:46 AM

    Gimme all the meatballs! No really. That’d be great. These look delicious and I can never resist a great sauce!

    Reply
    • Lisa says

      June 21, 2017 at 11:59 AM

      I don’t know anyone who does’t love meatballs and sauce!

      Reply
  3. Jordan says

    June 21, 2017 at 10:45 AM

    I love making meatballs, and these sound so tasty and healthy! Loving all of the ingredients, definitely want to make these!

    Reply
  4. Gloria @ Homemade & Yummy says

    June 21, 2017 at 10:43 AM

    Ground chicken is under used…and I don’t know why. These meatballs look delicious, and so healthy too. Perfect for pasta…or to stuff a sub. I would make a huge batch and freeze them too.

    Reply
    • Lisa says

      June 21, 2017 at 11:58 AM

      I like the way you think, Gloria!

      Reply
  5. Emma @ Supper in the Suburbs says

    June 21, 2017 at 9:44 AM

    What a fab way of making comfort food more lean! Great recipe!

    Reply

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Meet Lisa

Calling all cooks! You don’t have to be a gourmet chef to get a delicious, healthy meal on the table! At Garlic & Zest, I’ll show you how to make hundreds of seasonal, fresh recipes and indulgent comfort foods with easy step-by-step instructions and photos to help you master the dish.

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