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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.
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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.
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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.
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Stir in the chicken stock and sugar and bring to a boil.
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Add canned tomatoes with their juices. Stir, cover, reduce heat to low and simmer for 15 minutes.
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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.
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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.
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To serve ladle into bowls and top with a tablespoon (15 mL) of the cheese blend.
Recipes
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
Instructions
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
