Healthy and tender chicken meatballs made with tofu and ground chicken breast can be a delicious and nutritious option. The tofu adds moisture and helps keep the meatballs tender while reducing the overall fat content. Here’s a recipe for you:
Ingredients:
For the Meatballs:
- 1 pound ground chicken breast
- 7 ounces firm tofu, drained and pressed to remove excess moisture
- 1/4 cup breadcrumbs (you can use whole wheat or gluten-free breadcrumbs)
- 1/4 cup grated Parmesan cheese (optional)
- 1/4 cup finely chopped onion
- 2 cloves garlic, minced
- 1/4 cup fresh parsley, finely chopped
- 1 egg
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/2 teaspoon dried oregano (or your preferred herbs)
- Cooking spray or olive oil for greasing
For the Sauce (optional):
- 1 can (14 ounces) crushed tomatoes
- 2 cloves garlic, minced
- 1/2 teaspoon dried basil
- 1/2 teaspoon dried oregano
- Salt and pepper to taste
Instructions:
1. Prepare the Meatballs:
- Preheat your oven to 375°F (190°C).
- In a large mixing bowl, crumble the drained tofu using your hands or a fork until it resembles a ricotta cheese-like texture.
- Add the ground chicken breast, breadcrumbs, grated Parmesan cheese (if using), chopped onion, minced garlic, fresh parsley, egg, salt, pepper, and dried oregano to the bowl.
- Mix all the ingredients together until well combined. Be careful not to overmix, as this can make the meatballs tough.
- Form the mixture into meatballs about 1.5 inches in diameter and place them on a baking sheet lined with parchment paper or greased with cooking spray or a bit of olive oil.
2. Bake the Meatballs:
- Place the meatballs in the preheated oven and bake for about 20-25 minutes, or until they are cooked through and have a golden-brown crust.
3. Prepare the Sauce (optional):
- While the meatballs are baking, you can prepare a simple tomato sauce. In a saucepan, heat a bit of olive oil over medium heat. Add the minced garlic and sauté for about 30 seconds, or until fragrant.
- Add the crushed tomatoes, dried basil, dried oregano, salt, and pepper to the saucepan. Stir well and simmer for about 10-15 minutes to allow the flavors to meld. Adjust the seasoning to your taste.
4. Serve:
- Once the meatballs are done, you can serve them with the optional tomato sauce or your favorite sauce of choice.
These healthy and tender chicken meatballs are great served over whole wheat pasta, zucchini noodles, or with a side of steamed vegetables for a balanced meal. Enjoy!
