Saucy Chicken Meatballs & Pasta

Saucy Chicken Meatballs & Pasta

This simmered, one-pot meal combines well loved meatballs and whole-wheat pasta to create a budget friendly meal. Any leftovers are just as delicious reheated.

Ingredients

  • Serves: 6
  • Prep Time:
  • Cook Time:
  • 2 cups (500 mL) your favourite whole-wheat pasta, dry
  • 1 lb (0.5 kg) extra lean ground chicken
  • 3/4 cups (175 mL) large-flake rolled oats
  • 1 egg, medium
  • 1 tsp (5 mL) low-sodium sun-dried tomato & herb seasoning or your favourite low-sodium seasoning
  • 2 tsp (10 mL) olive oil
  • 2 cups (500 mL) onions, diced
  • 4 cloves garlic, minced
  • 1/2 tsp (2.5 mL) thyme, dried
  • 1 tsp (5 mL) low-sodium sun-dried tomato & herb seasoning or your favourite low-sodium seasoning
  • 1 tbsp (15 mL) red hot chili peppers, minced (optional)
  • 1 tbsp (15 mL) whole wheat flour
  • 1 cup (250 mL) low-sodium chicken broth
  • 1 tsp (5 mL) sugar
  • 28 fl oz (830 mL) canned diced tomatoes, unsalted
  • 2 carrots, medium, sliced
  • 2 cups (500 mL) zucchini, sliced
  • 1 cup (250 mL) green peppers, cut into strips
  • 1/2 tsp (2.5 mL) salt, (optional)
  • 1/4 tsp (1.25 mL) black pepper, freshly ground
  • 6 tbsp (90 mL) Italian five cheese blend, shredded
  1. Put a pot of water on to boil for the pasta. Cook pasta according to package directions in unsalted water while the stew is simmering. Drain and add to sauce in step # 7.

  2. Make meatballs by combining ground chicken, large flake oats, a beaten egg and the sun-dried tomato & herb seasoning blend in medium size bowl. Shape into 24 x 1 inch (2.5 cm) balls. Set aside.

  3. Heat oil over medium-high heat in large pot with lid. Sauté diced onions, minced garlic, dried thyme, sun-dried tomato & herb seasoning and minced hot chili pepper (optional). Stir frequently for 5 minutes or until onions are golden. Sprinkle the flour over and mix well. Cook, stirring, for 30 seconds.

  4. Stir in the chicken stock and sugar and bring to a boil.

  5. Add canned tomatoes with their juices. Stir, cover, reduce heat to low and simmer for 15 minutes.

  6. Stir in sliced carrots and carefully place meatballs in stew using a spoon to cover them with sauce. Cover and cook for 15 minutes or until meatballs are cooked through.

  7. Meanwhile, cut the zucchini in half and slice into half rounds. Slice the pepper into strips. Add to the stew, cover and simmer 5 minutes or until vegetables are cooked but tender crisp. Add cooked pasta and freshly ground pepper to meatballs and stir gently to combine.

  8. To serve ladle into bowls and top with a tablespoon (15 mL) of the cheese blend.

The nutrient analysis for this recipe is without added salt.

Nutrition Info

  • Per 500 g serving Amount
  • Calories 490
  • Protein 28 g
  • Fat 17 g
  • Saturated Fat 2 g
  • Carbohydrate 60 g
  • Fibre 9 g
  • Sugar 11 g
  • Cholesterol 90 mg
  • Sodium 210 mg
  • Per 500 g serving % Daily Value
  • Potassium 14
  • Calcium 20
  • Iron 25
  • Vitamin A 25
  • Vitamin C 100
  • Vitamin B6 21
  • Vitamin B12 6
  • Folate 18
  • Magnesium 34
  • Zinc 22

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