Recipe: Chicken and Kale Meatballs in Marinara Sauce

Serves 6.

Note: Chopped kale and fresh basil help keep these flavorful meatballs moist. Serve these versatile meatballs over spaghetti, in a sandwich or on top of a pizza. The recipe makes enough sauce to generously coat the meatballs. If you would like extra sauce for pasta or other dishes, just double the sauce recipe. From Meredith Deeds.

Meatballs:

• 1 slice whole wheat bread, torn into a few pieces

• 1/4 c. low-fat milk

• 1 small onion, roughly chopped

• 2 garlic cloves, minced

• 1/4 c. chopped fresh basil

• 1 lb. lean ground chicken

• 1 egg, lightly beaten

• 3 tbsp. shredded Parmesan cheese

• 1/2 tsp. salt

Sauce:

• 1 (28 oz.) can whole tomatoes

• 2 tbsp. olive oil

• 1 small onion, chopped

• 3 garlic cloves, minced

• 1/4 tsp. freshly ground black pepper

• Pinch of red pepper flakes

Directions

For the meatballs: Place the bread pieces into the bowl of a food processor and drizzle with the milk. Let sit for a few minutes to allow the bread to absorb the milk. Add the chopped 1 onion and 2 minced garlic cloves to the bowl and pulse several times. The mixture should still have small chunks of onion. Add the kale and basil, and pulse another few times until the kale is minced. Transfer mixture to a large bowl. (Alternatively, soak the bread with the milk in a large bowl. Mash with a fork. Finely dice the onion, garlic, kale and basil and add to the bowl. Proceed with the recipe.)

Add the chicken, egg, cheese, 1/2 teaspoon salt and 1/4 teaspoon pepper to the large bowl and mix together lightly with your hands. Form into 24 balls, slightly smaller than a golf ball, and place on large tray. Keep covered and refrigerated until ready to use. (The meatballs can be frozen at this point. Once the meatballs are frozen solid, transfer to a freezer bag. They can be kept frozen for up to 3 months. )

Heat the oil in a large sauce pan over medium heat. Add the onion and sauté, stirring, for 3 minutes, or until the onions are softened. Add 3 minced garlic cloves, 1/4 teaspoon salt, 1/4 teaspoon pepper and red pepper flakes, and continue to cook for another minute.

Stir in the puréed tomatoes and reduce the heat to a simmer. Carefully place the meatballs into the sauce, spooning some of the sauce over the meatballs (avoid stirring the meatballs into the sauce, as they may break up). Reduce heat and simmer the meatballs, partially covered, for 20 minutes or until completely cooked through. Serve, as desired.

Nutrition information per serving:

Calories220Fat13 gSodium580 mg

Carbohydrates11 gSaturated fat3 gTotal sugars5 g