You must be logged in to post a comment.
These Healthy Meatballs Are A Real Crowd Pleaser
This basic chicken meatball recipe comes together in under 30 minutes and can easily be adjusted to take on any favorite flavor combination. I give the option to add jalapeno if you like it spicy, but sometimes we’ll go Asian-inspired and add in some sesame oil and scallions (maybe even a little ginger!) or more Greek-themed with oregano, orange, cumin, and mint.
Let this be your starter package and then riff on it based on what gets your family to the table. Bonus: these are pretty lean and protein-packed, so I often keep a big batch of them in the fridge for easy snacking or a post-workout pick-me-up. They’re great crumbled over pasta or on their own, but I especially love to pile a couple into a lettuce cup and top with some fresh herbs, cucumber or pickles, and a bit of hot sauce.
Chicken & Pinto Bean Meatballs
Makes about 24 balls
Ingredients:
1 15-oz can or bag of cooked pinto beans
2T olive oil
1 sweet yellow onion, finely chopped
3 cloves garlic, minced or pressed
¼ teaspoon cumin (optional)
¼ teaspoon oregano (optional)
½ teaspoon kosher salt
½ jalapeno, minced (optional)
1 lb ground chicken, a mix of light and dark meat makes for juicer results
1 egg, whisked
Whole Wheat panko breadcrumbs to bind, about 1/3 cup
Instructions:
•Drain and rinse the pinto beans, set aside.
•In a medium sauté pan, add the olive oil and saute onion over medium high heat until gently golden brown, 3-4 minutes. Add the garlic, spices (if using), and salt and continue to cook, stirring frequently to avoid burning, another minute.
•Add the jalapeno if using and the pinto beans and stir to combine, then allow to cook until beans have slightly shriveled, tossing and stirring intermittently, about 3 minutes.
•Remove from heat and use the back of a wooden spoon to gently mash the beans to combine with onions and garlic. The beans should not be a smooth paste, just broken up a bit. Set aside to cool, about 15 minutes. Meanwhile, preheat oven to 350F.
•Once the beans have cooled, combine them together with the chicken and egg using a wooden spoon or your hands. If mixture looks wet, sprinkle in bread crumbs until balls hold their shape well.
•Wet your hands slightly so meat won’t stick and form tablespoons of the chicken mix into balls. Arrange on a rimmed baking sheet and bake at 350 until cooked through, about 10-12 minutes.
•Eat immediately or freeze once cooled for easy weeknight dinners.
COMMENTS