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

Healthy Recipes: Roasted Tomato Sauce

INGREDIENTS:

6 each Tomatoes, quartered

½ teaspoon Olive oil

1 Tablespoon Garlic, fresh, minced

½ teaspoon Basil, dry

½ teaspoon Oregano, dry

½ teaspoon Salt

¼ teapoon Pepper

For Sauce:

1 cup Roasted tomatoes

½ cup Chicken stock, low sodium

¼ cup Half and half

¼ teaspoon Salt

Optional Cornstarch slurry 

PREPARATION: 

• Preheat oven to 375°F


• In medium sized, bowl place quartered tomatoes, olive oil, garlic, basil, oregano, salt and pepper. 


• Mix until tomatoes are evenly coated with seasoning and olive oil.


• Place on a pre-greased sheet tray and roast in oven for about 20 to 25 minutes.

For sauce: Place roasted tomatoes in blender with stock, then place in sauce pan and heat. Once hot, add half and half, salt and thicken with cornstarch slurry for desired thickness. 

Chef’s Note:  If making roasted tomatoe sauce, this sauce pairs well with roasted chicken breast, pasta and even as a soup.

NUTRITION:

Number of servings: 4

Serving Size: ¼ cup

Calories: ~25 for tomatoes, 65 for sauce

Fat: 1 gram, 4 grams for sauce