For the meatballs
- 500 g lean chicken mince
- 1 clove garlic 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 egg
- olive oil spray
For the sauce
- 1 tsp extra virgin olive oil
- 1 brown onion finely chopped
- 1 carrot small dice
- 2 sticks celery small dice
- 2 cloves garlic peeled and grated
- 1 zucchini small dice
- 400 g no added salt diced tomatoes
- 1 tsp dried Italian herbs
- ½ tsp salt
- ½ tsp ground black pepper
- ¼ cup water (optional)
For serving
- 320 g pasta cooked al dente
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
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.
Calories: 552kcal | Carbohydrates: 61g | Protein: 38.5g | Fat: 12.9g | Saturated Fat: 3.1g | Sodium: 425mg | Potassium: 882mg | Fiber: 16.2g | Sugar: 6.3g