Recipe
Saucy Chicken Meatballs & Pasta
Prep Time: 30 min
Cook Time: 40 min
Serves: 6
This simmered, one-pot meal combines well loved meatballs and whole-wheat pasta to create a budget friendly meal. Any leftovers are just as delicious reheated.
Contributed By: Developed for CFC by Nancy Guppy, RD, MHSc
Ingredients
2 cups (500 mL)
your favourite whole-wheat pasta, dry
1 lb (0.5 kg)
extra lean ground chicken
3/4 cups (175 mL)
large-flake rolled oats
1
egg, medium
1 tsp (5 mL)
low-sodium sun-dried tomato & herb seasoning or your favourite low-sodium seasoning
2 tsp (10 mL)
olive oil
2 cups (500 mL)
onions, diced
4
cloves garlic, minced
1/2 tsp (2.5 mL)
thyme, dried
1 tsp (5 mL)
low-sodium sun-dried tomato & herb seasoning or your favourite low-sodium seasoning
1 tbsp (15 mL)
red hot chili peppers, minced (optional)
1 tbsp (15 mL)
whole wheat flour
1 cup (250 mL)
low-sodium chicken broth
1 tsp (5 mL)
sugar
28 fl oz (830 mL)
canned diced tomatoes, unsalted
2
carrots, medium, sliced
2 cups (500 mL)
zucchini, sliced
1 cup (250 mL)
green peppers, cut into strips
1/2 tsp (2.5 mL)
salt, (optional)
1/4 tsp (1.25 mL)
black pepper, freshly ground
6 tbsp (90 mL)
Italian five cheese blend, shredded
Instructions
1
Put a pot of water on to boil for the pasta. Cook pasta according to package directions in unsalted water while the stew is simmering. Drain and add to sauce in step # 7.
2
Make meatballs by combining ground chicken, large flake oats, a beaten egg and the sun-dried tomato & herb seasoning blend in medium size bowl. Shape into 24 x 1 inch (2.5 cm) balls. Set aside.
3
Heat oil over medium-high heat in large pot with lid. Sauté diced onions, minced garlic, dried thyme, sun-dried tomato & herb seasoning and minced hot chili pepper (optional). Stir frequently for 5 minutes or until onions are golden. Sprinkle the flour over and mix well. Cook, stirring, for 30 seconds.
4
Stir in the chicken stock and sugar and bring to a boil.
5
Add canned tomatoes with their juices. Stir, cover, reduce heat to low and simmer for 15 minutes.
6
Stir in sliced carrots and carefully place meatballs in stew using a spoon to cover them with sauce. Cover and cook for 15 minutes or until meatballs are cooked through.
7
Meanwhile, cut the zucchini in half and slice into half rounds. Slice the pepper into strips. Add to the stew, cover and simmer 5 minutes or until vegetables are cooked but tender crisp. Add cooked pasta and freshly ground pepper to meatballs and stir gently to combine.
8
To serve ladle into bowls and top with a tablespoon (15 mL) of the cheese blend.