Nutrition360

Chicken Meatballs in Tomato Pasta

Great tasting,  high in lean protein and Antioxidants in the form of Lycopene.

Lycopene is found in tomatoes large amounts. Cooking tomatoes releases the lycopene, as lycopene is fat-soluble, adding a small amount of olive oil to your pasta once cooked will help enhance absorption. Substituting wholewheat pasta will increase the fiber content of the dish.

Serves 4 – Served with a green salad

IngredientsDSCF1688

Tomato sauce
1 clove garlic crushed
1 Onion
2 stalks of Celery
2 Tbsp Rice Bran oil
1 teaspoon dried Thyme
2  cans of tomatoes (combination of chopped, pureed, pasta sauce or whole- choose based on preference) (low salt for healthier option)
2 cans of water
1 tsp of Sugar
Cracked Pepper to taste
1 can of Chickpeas drained and rinsed
Optional
1 grated carrot
1 grated zucchini

Meatballs
500g minced Chicken
1 Egg
3 Tbsp Breadcrumbs
3 Tbsp Parmesan
2 Tbsp of garlic celery and onion
1 tsp Worcestershire sauce
1/2 tsp dried thyme

Served with 2 thirds of a 500gm bag of Penne or Rotini Pasta, 2 Tbsp of Olive oil.

Method

  1. Blitz Garlic Celery and onion to pulp in food processor (reserve 2tbs for meatballs).
  2. Warm oil and add pulp and thyme – cook moderate/low heat stirring occasionally for 10 minutes.
  3. Add tomatoes plus water, season with sugar salt and pepper let come to light boil then turn down and simmer gently.
  4. Mix meat ball mixture – don’t overmix.
  5. Small meatballs, use a large teaspoon, rolling into a ball with wet hands.
  6. Drop into simmering sauce cook for 20 minutes.
  7. Add Chickpeas to sauce.
  8. Optional Add grated Carrot and Zucchini, cook for a further 10 minutes.
  9. Serve with Pasta and Parmesan cheese.

Celine Evans, RD

celine@nutrition360.ca
(778) 531 4360

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