Healthy Recipes: Roasted Tomato Basil Sauce over Chicken Meatballs

Chicken Meatballs

INGREDIENTS:

1 ¾ teaspoons Garlic, Minced

¼ Onion, minced

¼ cup Parmesan, fresh, grated

¾ teaspoon Salt, kosher

¼ cup Flat leaf Italian parsley, chopped

1/8 teaspoon Black pepper

1pound ground chicken

1 Tablespoon Egg Beaters 

PREPARATION: 

• Preheat oven to 350° F. In small saucepan, sauté onions and garlic; cook until tender, about 5-7 minutes.


• Remove from heat and place in medium sized bowl. Add egg, parmesan cheese, salt, pepper and parsley then mix well.


• Add chicken and mix gently with hands just until combined.


• Form into 1" meatballs or ¾ ounce meatballs by weight. 


• Bake for 10-15 minutes or until meatballs are about 145 degrees. Remove from oven.

Chefs Note: Chill in refrigerator, then freeze. Freeze up to 3 months. To thaw, let stand in refrigerator overnight, or use frozen straight from the freezer and heat with warmed sauce.

Number of Servings: 4

Serving Size: 4-6 meatballs (4oz total)

Calories: 180

Sodium: 560 milligrams

Carbohydrates: 2 grams

Fiber: 0 grams

Protein: 25 grams

 

Roasted Tomato Basil Sauce

INGREDIENTS:

¼ cup Olive oil

4 each Garlic cloves, minced

½ cup Tomato concentrate

8 cups Diced tomatoes, canned

12 leaves Fresh basil

1 Tablespoon Sugar

½  teaspoon Salt

To taste Ground pepper

PREPARATION:

• In a large saucepan, heat to medium low and warm the oil.


• Add the garlic and sauté until lightly golden.


• Stir in the tomato concentrate


• Add the tomatoes, basil and salt.


• Bring to a simmer and stir occasionally until the tomatoes break down.


• Remove from heat and let cool slightly and then put in food processor or blender and process until sauce is smooth.


• Make sure to taste sauce and adjust the seasoning if necessary.

Number of Servings:  15

Serving Size: ½ cup

Total Calories: 118

Fat Grams: 7