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Chicken Meatballs in Tomato Sauce



image:© Natalia Mylova / Fotolia

Chicken Meatballs in Tomato Sauce

Chicken is incredibly flavorful, nutritious, and deliciously low-calorie. Adding them to a salad sounds great, but what about something truly decadent, without giving up your health-consciousness? This meatball recipe makes sure that the chicken is really moist, juicy, and tasty, but at the same time, it has impossibly low calories. Now doesn’t that sound too good to be true?

Ingredients:

500 gm. chicken breast meat, minced (or you can use regular chicken mince)

1 egg white

1 teaspoon all-purpose flour

1 cup tomato paste

1 onion, chopped

1 teaspoon garlic

½ teaspoon ground cinnamon

½ teaspoon ground allspice

1 teaspoon ground cumin

½ teaspoon dried rosemary

2 bay leaves

Salt to taste

Black pepper to taste

1 teaspoon olive oil

Procedure:

Mix together the minced chicken, the egg white, salt, pepper, and flour. Set aside.

Heat olive oil, and add the bay leaves, followed by the onion and garlic. Fry for 5-6 minutes, stirring over medium-low heat. When the onion and garlic are soft, add the tomato paste, and all the spices and rosemary. Stir and cook till the tomato paste reduces to half, about 6-7 minutes. Add 1 cup of water. Let the sauce boil, then bring it to a steady simmer. Using a small scoop or two spoons, form small balls or quenelles from the chicken mince, and put it into the sauce. Once all the chicken meat has been used up, cover the pan, and let the chicken cook for 10 minutes, or until the meatballs are fully cooked. Remove from heat, and serve.

The beauty of this recipe lie with the fact that instead of using a lot of calorie-filled breadcrumbs, this recipe uses only a teaspoon of flour as the binder, and instead of the whole egg, only uses the egg white. That keeps the calorie levels really low and at the same time, the recipe does not compromise with the taste.

If you are on protein diet or just want to be 100% diet meal do not fry the chicken boil it.