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Chicken Meatballs and Pasta

Chicken Meatballs and Pasta
Dinner

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SERVES:
4
DIFFICULTY:
Easy
PREP TIME:
20 minutes
COOK TIME:
20 minutes

Ingredients

For the meatballs

  • 500 g chicken mince
  • 1 garlic clove, peeled and grated
  • ¼ cup dried breadcrumbs made from low GI bread
  • 1 tbsp fresh flat leaf parsley, finely chopped
  • 1 tsp Dijon mustard
  • 1 medium egg
  • Olive oil spray

For the sauce

  • 1 tsp extra virgin olive oil
  • 1 small brown onion, finely chopped
  • 1 small carrot, small dice
  • 2 sticks celery, small dice
  • 2 garlic cloves, peeled and grated
  • 1 medium zucchini, small dice
  • 400 g can no added salt diced tomatoes
  • 1 tsp Italian herbs
  • ½ tsp salt
  • ½ tsp black pepper
  • ¼ cup water (optional)

For serving

  • 320 g pasta, cooked al dente
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Method

For the meatballs

  • Preheat oven to 180°C (fan forced). Line a baking tray with baking paper
  • Place all meatball ingredients except the olive oil spray in a bowl and mix well
  • Scoop heaped tablespoons of mixture and roll into balls and place on the tray
  • Spray the tray of meatballs with the olive oil spray, then bake for 25 minutes until golden brown, turning them mid-way to ensure all sides get browned
  • While the meatballs are baking, prepare the sauce

For the sauce

  • Heat olive oil in a large high sided frypan over a medium heat. Add onions carrot and celery and cook for 6-8 minutes, stirring until the veggies soften slightly
  • Add the garlic and zucchini and cook, stirring for another minute
  • Add the diced tomatoes and stir well to combine, then bring to the boil
  • Turn down the heat and simmer for 10-15 minutes until all the veggies are soft (if the sauce is getting too thick or dry, you can add the optional water)
  • Add the baked meatballs, salt, pepper, and dried herbs and mix well to combine

To assemble

  • Divide the cooked pasta between four bowls
  • Divide chicken meatball sauce over the four bowls of pasta

Please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as required. If you are unsure of your requirements consult an Accredited Practising Dietitian (APD) for personalises advice.


Nutritional information (per serve)

Calories: 552kcal | Carbohydrates: 61g | Protein: 38.5g | Fat: 12.9g | Saturated Fat: 3.1g | Sodium: 425mg | Potassium: 882mg | Fiber: 16.2g | Sugar: 6.3g
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