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.
Serves: 6
Prep Time: 30 min
Cook Time: 40 min

Ingredients

2 cups your favourite whole-wheat pasta, dry
1 lb extra lean ground chicken
3/4 cups large-flake rolled oats
1 egg, medium
1 tsp low-sodium sun-dried tomato & herb seasoning or your favourite low-sodium seasoning
2 tsp olive oil
2 cups onions, diced
4 cloves garlic, minced
1/2 tsp thyme, dried
1 tsp low-sodium sun-dried tomato & herb seasoning or your favourite low-sodium seasoning
1 tbsp red hot chili peppers, minced (optional)
1 tbsp whole wheat flour
1 cup low-sodium chicken broth
1 tsp sugar
28 fl oz canned diced tomatoes, unsalted
2 carrots, medium, sliced
2 cups zucchini, sliced
1 cup green peppers, cut into strips
1/2 tsp salt, (optional)
1/4 tsp black pepper, freshly ground
6 tbsp Italian five cheese blend, shredded

Food Safety

Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.

Steps

  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.

Helpful Tip

The nutrient analysis for this recipe is without added salt.

Nutrition Info

Per 500 g serving Amount
Calories490
Protein28 g
Fat17 g
Saturated Fat2 g
Carbohydrate60 g
Fibre9 g
Sugar11 g
Cholesterol90 mg
Sodium210 mg
Per 500 g serving % Daily Value
Potassium14
Calcium20
Iron25
Vitamin A25
Vitamin C100
Vitamin B621
Vitamin B126
Folate18
Zinc22