Baked chicken meatballs
Baked Chicken Meatballs – A Healthy and Tasty Delicacy
Who doesn't love meatballs? This versatile dish has won the hearts of many, being not only delicious but also easy to prepare. This time, we will focus on baked chicken meatballs, a healthier yet equally tasty option that is perfect for both a family dinner and a party with friends.
Preparation time: 20 minutes
Baking time: 30 minutes
Total time: 50 minutes
Number of servings: 4-6
Necessary ingredients:
- 1 kg chicken thighs (baked, boiled, or fried)
- 3 large eggs
- 2 tablespoons of low-fat yogurt
- 140 g raw zucchini, grated and well-drained
- 1 medium onion, chopped
- 3 large garlic cloves, crushed
- 2 slices of bread (soaked in milk or water)
- 120 g roasted peppers, peeled and chopped
- Salt and pepper, to taste
- Fresh dill or parsley, chopped
- 5 tablespoons of olive oil
- Cornmeal and sesame seeds (for coating)
Useful tips for ingredients:
- Chicken: Use boneless, skinless chicken thighs for a fine texture. If you don't have time to prepare them at home, you can buy pre-boneless meat.
- Zucchini: Choose fresh zucchini as they provide moisture and a subtle taste to the meatballs. Make sure to squeeze them well to avoid a too-wet mixture.
- Yogurt: Low-fat yogurt not only adds creaminess but also helps keep the meatballs juicy.
- Roasted peppers: You can use red or green peppers, depending on your preferences. Roasted peppers add a sweet flavor and vibrant color.
Preparing the meatballs:
1. Preparing the meat: If using boiled chicken thighs, make sure to remove the skin and bones. Tear the meat into small pieces and place it in a food processor. Let it cool slightly to avoid a too-soft mixture.
2. Mixing the ingredients: Add the eggs, yogurt, grated zucchini, chopped onion, crushed garlic, drained bread slices, roasted peppers, salt, pepper, and dill or parsley to the food processor. Blend everything for 1-2 minutes until you obtain a homogeneous mixture. If you notice the mixture doesn't bind well enough, add a tablespoon of breadcrumbs.
3. Forming the meatballs: Wet your hands slightly to avoid the mixture sticking. Shape the meatballs to about 3 cm in diameter. Roll each meatball in the cornmeal and sesame seed mixture for extra crunch.
4. Baking: Preheat the oven to 180°C. Place the meatballs on a baking sheet lined with parchment paper. Spray them with a little olive oil (or use a plastic syringe as a clever trick). Bake the meatballs for 10-15 minutes on each side. Finally, you can move the tray to the bottom rack and use the grill function to brown them nicely for 5-6 minutes.
5. Serving: The meatballs can be enjoyed warm or cold, making them ideal for picnics or quick snacks. Serve them alongside a side of boiled potatoes, drizzled with butter, garlic, and parsley, and a fresh salad for a refreshing contrast.
Possible variations:
- Add cheese: You can incorporate feta or mozzarella cheese for a creamier taste.
- Spices: Experiment with various spices like smoked paprika or cumin to add an exotic flavor.
- Vegetarian meatballs: Replace the chicken with chickpeas or lentils for a vegetarian version.
Calories and nutritional benefits:
These chicken meatballs are a healthy option, having around 200-250 calories per serving, depending on the size of the meatballs and the ingredients used. Nutritional benefits include quality protein from chicken, fiber and vitamins from vegetables, as well as probiotics from yogurt.
Frequently asked questions:
- Can I use other types of meat? Yes, you can experiment with turkey or ground beef, but baking time may vary.
- How can I store leftover meatballs? Keep the meatballs in an airtight container in the refrigerator for up to 3 days or you can freeze them to consume later.
- What drinks pair well with these meatballs? A fresh lemonade or a dry white wine are excellent choices to complement the meal.
With these baked chicken meatballs, you will surely impress your friends and family. This recipe is not only simple to make but also an excellent way to include vegetables in your diet, so it should not be missing from your culinary repertoire. Try them today and enjoy their wonderful taste!
Ingredients: 1 kg of baked/boiled/fried chicken thighs (I boiled them to make meat soup) 3 eggs 2 tablespoons of low-fat yogurt 140 g of grated raw zucchini, squeezed 1 medium onion 3 large garlic cloves 2 slices of bread soaked in milk/water 120 g of roasted peppers salt, pepper dill/parsley 5 tablespoons of olive oil cornmeal + sesame (for coating)
