RECIPES

Saucy Chicken Meatballs & Pasta

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.

Prep Time

PT30M

Cook Time

PT40M

Serves

6

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. 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. 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. 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. 4 Stir in the chicken stock and sugar and bring to a boil.
    5. 5 Add canned tomatoes with their juices. Stir, cover, reduce heat to low and simmer for 15 minutes.
    6. 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. 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. 8 To serve ladle into bowls and top with a tablespoon (15 mL) of the cheese blend.
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