Name: Chicken Meatballs and Pasta
Prep time: 20 min
Cook time: 20 min
Ingredients: 500 g lean chicken mince; 1 clove garlic (peeled and grated); ¼ cup dried breadcrumbs made from low GI bread; 1 tbsp fresh flat-leaf parsley (finely chopped); 1 tsp dijon mustard; 1 egg; olive oil spray; 1 tsp extra virgin olive oil; 1 brown onion (finely chopped); 1 carrot (small dice); 2 sticks celery (small dice); 2 cloves garlic (peeled and grated); 1 zucchini ( small dice); 400 g no added salt diced tomatoes; 1 tsp dried Italian herbs; ½ tsp salt; ½ tsp ground black pepper; ¼ cup water ( (optional)); 320 g pasta ( cooked al dente)

Dinner

SERVES:

DIFFICULTY:
Easy

PREP TIME:
20

COOK TIME:
20

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Ingredients

For the meatballs

500 g lean chicken mince
1 clove garlic peeled and grated
¼ cup dried breadcrumbs made from low GI bread
1 tbsp fresh flat-leaf parsley finely chopped
1 tsp dijon mustard
1 egg
olive oil spray

For the sauce

1 tsp extra virgin olive oil
1 brown onion finely chopped
1 carrot small dice
2 sticks celery small dice
2 cloves garlic peeled and grated
1 zucchini small dice
400 g no added salt diced tomatoes
1 tsp dried Italian herbs
½ tsp salt
½ tsp ground black pepper
¼ cup water (optional)

For serving

320 g pasta cooked al dente

Method

For the meatballs

Preheat oven to 180°C (fan forced). Line a baking tray with baking paper
Place all meatball ingredients except the olive oil spray in a bowl and mix well
Scoop heaped tablespoons of mixture and roll into balls and place on the tray
Spray the tray of meatballs with the olive oil spray, then bake for 25 minutes until golden brown, turning them mid-way to ensure all sides get browned
While the meatballs are baking, prepare the sauce

For the sauce

Heat olive oil in a large high sided frypan over a medium heat. Add onions carrot and celery and cook for 6-8 minutes, stirring until the veggies soften slightly
Add the garlic and zucchini and cook, stirring for another minute
Add the diced tomatoes and stir well to combine, then bring to the boil
Turn down the heat and simmer for 10-15 minutes until all the veggies are soft (if the sauce is getting too thick or dry, you can add the optional water)
Add the baked meatballs, salt, pepper, and dried herbs and mix well to combine

To assemble

Divide the cooked pasta between four bowls
Divide chicken meatball sauce over the four bowls of pasta

Please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as required. If you are unsure of your requirements consult an Accredited Practising Dietitian (APD) for personalises advice.

Nutritional information (per serve)

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Chicken Meatballs and Pasta

Ingredients

For the meatballs

For the sauce

For serving

Method

For the meatballs

For the sauce

To assemble

Nutritional information (per serve)

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