Healthy Comfort Food: Chicken-Rice Meatballs
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.
1 1/2 lbs ground chicken
1/2 cup uncooked rice, rinsed
1 large egg
3 Tbsp plain Greek yogurt
1 Tbsp chopped fresh dill
3 garlic cloves, minced
1/8 tsp salt plus 1/2 tsp salt
Black pepper to taste
1 Tbsp olive oil
1 large onion, finely chopped
1 large carrot, grated
2 Tbsp all-purpose flour
4 cups reduced-sodium chicken broth
1 Tbsp tomato paste plus 1 cup water
1 tsp ground cumin
1/8 tsp ground nutmeg
1 Tbsp paprika
1 Tbsp chopped fresh parsley
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.
Serving size: 5 meatballs
Saturated Fat: 2g
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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