Made with chicken and rice, these meatballs are lighter than traditional beef meatballs. If you want to make them gluten free, omit the flour; the sauce may be a little less thick, but it will still taste great.
Ingredients
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1 1/2 lbs ground chicken
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1/2 cup uncooked rice, rinsed
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1 large egg
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3 Tbsp plain Greek yogurt
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1 Tbsp chopped fresh dill
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3 garlic cloves, minced
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1/8 tsp salt plus 1/2 tsp salt
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Black pepper to taste
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1 Tbsp olive oil
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1 large onion, finely chopped
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1 large carrot, grated
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2 Tbsp all-purpose flour
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4 cups reduced-sodium chicken broth
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1 Tbsp tomato paste plus 1 cup water
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1 tsp ground cumin
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1/8 tsp ground nutmeg
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1 Tbsp paprika
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1 Tbsp chopped fresh parsley
Preparation
- In a bowl, combine the chicken, uncooked rice, egg, 1 tablespoon of the yogurt, dill, garlic, 1/8 teaspoon salt and black pepper. With wet hands, roll the chicken mixture into 1-inch balls.
- In a large saucepan, heat the olive oil over medium heat. Add the onion and carrot and sauté for about 3 minutes, or until the vegetables begin to soften. Add the flour and mix to coat the vegetables; cook for 1 minute. Slowly add chicken broth and stir until smooth and thickened. Add tomato paste mixture, remaining 2 tablespoons yogurt, cumin, nutmeg, paprika, remaining 1/2 teaspoon salt and black pepper to taste and cook until gravy is thickened and smooth. Add the meatballs. Bring the sauce to a boil. Reduce the heat to low, cover and cook for 25 minutes, or until the meatballs are no longer pink. Sprinkle with fresh parsley.
Nutrition Facts
Serving size: 5 meatballs
Per Serving: Calories: 220, Fat: 9g, Saturated Fat: 2g, Cholesterol: 95mg, Sodium: 338mg, Carbohydrates: 14g, Fiber: 0g, Protein: 24g
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Date Last Reviewed: February 6, 2017
Editorial Review: Judy Capodanno, Health eCooking Editorial Director, Baldwin Publishing, Inc. Contact Editor
Dietary Review: Jane Schwartz, RD
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