Oven-baked meatballs
Baked meatballs: a healthy and delicious option
Preparation time: 15 minutes
Baking time: 30-35 minutes
Total time: 50 minutes
Number of servings: 6-8
Baked meatballs are a perfect choice for those who want to savor a classic but healthier dish. This recipe combines the delicate flavors of chicken with fresh vegetables, giving them a slightly crispy texture and irresistible taste. Whether served alongside a raw salad, a side of baked potatoes or even in marinade, baked meatballs are always a winning choice.
Let's start our culinary journey!
Ingredients needed
- 1 kg chicken thighs (without skin)
- 3 medium white onions
- 6 garlic cloves
- ½ zucchini
- 200 g mushrooms (fresh or preserved)
- 3 bunches fresh dill
- 2 eggs
- 1 tsp psyllium (optional for texture)
- 2 tablespoons quinoa (for the crust)
- Salt (a pinch of teaspoon)
- Pepper (a pinch of teaspoon)
- 1 teaspoon thyme
- Tarragon (for flavor, your choice)
Step 1: Preparing the ingredients
Start by cutting the chicken into small pieces. If you want a finer texture, you can mince it in a food processor. This will make it easier to mix with the other ingredients.
Chop the onion and garlic finely. If you're a fan of intense flavors, you can sauté the onion and garlic for a few minutes before adding them to the mixture, but this step is optional.
Peel the skin off the courgette and cut into small cubes. This will add moisture and make the meatballs fluffier.
Cut the mushrooms into small cubes and finely chop the dill.
Step 2: Mixing the ingredients
In a large bowl, combine the chicken, onion, garlic, zucchini, mushrooms and dill. Add the eggs, psyllium, seasoning (salt, pepper, thyme) and tarragon, if using.
Mix well with a spatula or your hands until all ingredients are evenly incorporated. The consistency should be slightly moist, but compact enough to form the meatballs.
Step 3: Form the meatballs
Fill a plate with quinoa. Take a portion of the mixture and form into golf-ball-sized patties. Then roll each patty in the quinoa so that you get a crispy crust after baking.
Step 4: Baking the meatballs
Preheat the oven to 180°C. Place the meatballs on a baking tray lined with baking paper, leaving enough space between them to bake evenly. Bake for 30-35 minutes, turning the meatballs halfway through for even browning.
Serving suggestions
The baked meatballs can be served warm, either with a marinade sauce made with yogurt and dill, or with vegetable muffins. A salad of fresh raw vegetables will complement this dish perfectly and add freshness.
Nutrition facts and benefits
These meatballs are an excellent source of protein, thanks to the chicken, while the vegetables add essential fibre and vitamins. Quinoa, used as a crust, is a cereal rich in protein and essential amino acids, making it a perfect choice for a healthy diet.
Possible variations
You can adapt this recipe depending on the ingredients available or your preferences. For example, replace chicken with turkey or a vegetarian alternative such as crushed chickpeas. You can also add herbs such as parsley or oregano to diversify the flavors.
FAQs
1. Can I freeze meatballs?
Yes, uncooked meatballs can be frozen. Place them on a tray, freeze them, then transfer them to an airtight container.
2. Which sauces go best?
A yogurt sauce with garlic and dill is a great choice, but a spicy tomato sauce or even a mustard-based sauce can also be delicious.
3. How can I make meatballs less fatty?
Use skinless chicken and bake them in the oven instead of frying. Also avoid adding oil to the mix.
Baked meatballs are a delicious and healthy option, perfect for a family meal or quick lunch. Experiment with ingredients, add your personality to the recipe and enjoy every bite!
Ingredients: Chicken thighs - 1 kg, white onion - 3 medium pieces, garlic - 6 cloves, zucchini - half, dill - 3 bunches, eggs - 2 pieces, mushrooms - 200 g, psyllium - 1 teaspoon, quinoa - 2 tablespoons, salt - a pinch, pepper - a pinch, thyme - 1 teaspoon, tarragon - to taste.
