Chicken Meatballs

Serves: 4

Ingredients

Chicken Meatballs

• 500 g chicken mince

• 1 egg

• ½ cup wholemeal breadcrumbs (This can be replaced with blended up seeds like flax or even LSA to up the fibre)

• 1-2 garlic cloves, minced

• 1-2 tbsp of Italian Seasoning (I like Mingle)

  OR

• 1 tsp dried oregano

• 1 tsp dried basil

• ½ tsp onion powder

• Salt and cracked black pepper, to taste

• 1 tbsp chopped fresh parsley

Tomato Sauce

• 1 tbsp olive oil

• 1 cup Frozen Sofrito Mix (or 1 cup of finely dice celery, onion & carrot) - If you are looking to sneak in more veggies, feel free to add finely diced zucchini, capsicum, mushrooms. It’s really flexible.

• 2 garlic cloves, minced

• 700 g passata

• 2 tbsp tomato paste

• ½ cup chicken stock

• 1 Tbsp Italian Seasoning

OR

• 1 tsp dried oregano

• 1 tsp dried basil

• ½ tsp paprika

• Salt and pepper, to taste

• Fresh basil to serve (optional, but fresh herbs have SO many health benefits)

Method

1. In a large bowl, combine all meatball ingredients. Mix until just combined.

2. Roll into approximately 16 meatballs (You can make less if you like them larger).

3. Cook the meatballs in your air-fryer on 200 for 6–8 minutes, or in a pan for around the same time, turning occasionally until browned. They don't need to be fully cooked through at this stage. Remove and set aside.

4. In the same pan, add Olive Oil & Sofrito mix & Cook for 4–5 minutes until softened.

5. Stir in the garlic and cook for 30 seconds.

6. Add the passata, tomato paste, chicken stock, oregano, basil and paprika. Stir well and bring to a gentle simmer.

7. Return the meatballs to the pan, cover and simmer for 15–20 minutes, or until the meatballs are cooked through and the sauce has thickened slightly.

8. Garnish with fresh basil before serving.

Meal Prep Tips

• Store in an airtight container in the fridge for up to 4 days.

• Freeze individual portions for up to 3 months. They can be microwaved from frozen.

• Reheat gently on the stovetop or in the microwave.

• Serve with wholemeal pasta, mashed potato, roasted vegetables, zucchini noodles or rice. You could also add them to a wholemeal pita or sourdough.

Approximate Nutritional Information.

350 Calories | 34.8g Protein | 13.2g Fat | 22.7g Carbohydrates | 5g Fibre (Per serve)