Name: Ground Chicken Meatballs in Sauce Recipe
Ingredients: 1 TBSP Olive Oil: Olive oil, the cornerstone of Mediterranean cuisine, is our starting point. It’s used in two key stages of the recipe. First, a touch of olive oil is used to lightly coat the pan for searing the meatballs, preventing them from sticking and promoting beautiful browning. Later, a bit of olive oil (though not explicitly listed for the meatball mixture, it’s helpful to oil hands for shaping) is used to lightly oil your hands, making it easier to shape the delicate meatball mixture without it sticking to your fingers. Choosing a good quality extra virgin olive oil not only adds a subtle fruity note but also contributes healthy fats to the dish. For a richer flavor, you could even experiment with infused olive oils, like garlic or chili oil, to add an extra layer of complexity.; 1 lb Ground Chicken: The star of the show! Ground chicken is a fantastic lean protein source, making these meatballs a healthier alternative to traditional beef or pork meatballs. When selecting ground chicken, opt for a package that looks fresh and pink, avoiding any that appear gray or discolored. The fat content of your ground chicken will also influence the final texture of the meatballs. While leaner ground chicken is healthier, a little bit of fat (around 90-93% lean) will contribute to more tender and juicy meatballs. If you’re using very lean ground chicken (99% lean), you might consider adding a tablespoon of olive oil or even a touch of ricotta cheese to the meatball mixture to ensure they remain moist. For those seeking organic or pasture-raised options, these will often boast even richer flavor profiles.; 1 tsp Sea Salt: Salt is the fundamental flavor enhancer in any recipe, and these meatballs are no exception. Sea salt, with its slightly coarser texture and mineral content, is a great choice for seasoning. It distributes flavor more evenly and offers a cleaner taste compared to iodized table salt. Don’t be shy with the salt – it’s crucial for bringing out the savory notes of the chicken and other aromatics. However, always taste and adjust seasoning to your preference, especially if your sauce is already salted.; 1/4 tsp Cracked Black Pepper: Freshly cracked black pepper adds a subtle warmth and a pleasant bite to the meatballs. The aromatic compounds in freshly cracked pepper are much more pronounced than in pre-ground pepper, making a noticeable difference in flavor. Invest in a pepper grinder and you’ll instantly elevate your cooking. If you prefer a spicier kick, you can increase the amount of black pepper or even add a pinch of red pepper flakes to the meatball mixture.; 1 tsp Onion Powder: Onion powder provides a concentrated onion flavor that permeates the meatballs throughout. It’s a convenient way to add that essential allium note without the moisture or texture of fresh onions in the meatball itself (fresh onions are added separately). Ensure your onion powder is fresh and fragrant for the best results. If you’re out of onion powder, you could substitute it with a teaspoon of granulated onion or even a tablespoon of very finely minced or grated onion, just be mindful of the added moisture.; 2 Cloves of Garlic, Grated to a Paste or Minced: Garlic is another powerhouse of flavor, and these meatballs wouldn’t be the same without it! Fresh garlic, grated to a paste or finely minced, releases its pungent aroma and savory notes, infusing the meatballs with that classic Italian flavor. Grating the garlic to a paste ensures it distributes evenly throughout the mixture and prevents any large chunks of garlic in the finished meatballs. If you’re short on time, pre-minced garlic from a jar can work in a pinch, but fresh garlic is always superior in flavor. For garlic lovers, feel free to add an extra clove or two!; 1 tsp Italian Seasoning: Italian seasoning is a blend of dried herbs that captures the essence of Italian cuisine. Typically, it includes oregano, basil, rosemary, thyme, and marjoram. This pre-mixed blend simplifies the process of adding a complex herbal flavor to the meatballs. As the recipe suggests, homemade Italian seasoning is even better! You can control the proportions of each herb and ensure freshness. Experiment with different ratios of your favorite Italian herbs to create your signature blend. If you don’t have Italian seasoning on hand, you can use a combination of dried oregano, basil, and thyme as a substitute.; 1/2 cup Finely Chopped Onion: While onion powder provides a base onion flavor, finely chopped fresh onion adds texture, moisture, and a slightly sweeter note to the meatballs. Finely chopping the onion ensures it cooks through evenly within the meatballs and doesn’t create any large, crunchy pieces. Yellow or white onions are both suitable choices. For a milder onion flavor, you can use shallots instead. Sautéing the onion lightly before adding it to the meatball mixture can also enhance its sweetness and soften its texture further, but for ease and speed, raw finely chopped onion works perfectly well.; 1 TBSP Worcestershire Sauce: Worcestershire sauce is a secret ingredient that adds a depth of savory umami flavor to the meatballs. Its complex blend of vinegar, molasses, tamarind, anchovies, and spices creates a nuanced taste that elevates the overall flavor profile. Don’t skip this ingredient! It might seem unexpected in meatballs, but it makes a significant difference. If you don’t have Worcestershire sauce, you could try a dash of soy sauce or balsamic vinegar as a very loose substitute, but neither will quite replicate the unique flavor.; 1 Egg: The egg acts as a binder in the meatball mixture, helping to hold all the ingredients together and preventing the meatballs from crumbling during cooking. It also adds moisture and richness. Use a large egg for this recipe. If you are egg-free, you could try using a flax egg (1 tablespoon of flaxseed meal mixed with 3 tablespoons of water, let sit for 5 minutes to thicken) as a binder, though the texture might be slightly different.; 1/4 cup Panko Breadcrumbs: Panko breadcrumbs are Japanese-style breadcrumbs that are lighter and flakier than traditional breadcrumbs. They absorb moisture well and help to create tender meatballs without making them dense or gummy. Panko breadcrumbs contribute to a lighter, more delicate texture compared to regular breadcrumbs. If you don’t have panko, you can use regular breadcrumbs, but the texture might be slightly denser. For a gluten-free option, use gluten-free panko breadcrumbs or almond flour, but be mindful that almond flour can absorb more moisture, so you might need to adjust the liquid in the recipe slightly.

Ingredients

Scale

1 TBSP Olive Oil: Olive oil, the cornerstone of Mediterranean cuisine, is our starting point. It’s used in two key stages of the recipe. First, a touch of olive oil is used to lightly coat the pan for searing the meatballs, preventing them from sticking and promoting beautiful browning. Later, a bit of olive oil (though not explicitly listed for the meatball mixture, it’s helpful to oil hands for shaping) is used to lightly oil your hands, making it easier to shape the delicate meatball mixture without it sticking to your fingers. Choosing a good quality extra virgin olive oil not only adds a subtle fruity note but also contributes healthy fats to the dish. For a richer flavor, you could even experiment with infused olive oils, like garlic or chili oil, to add an extra layer of complexity.

1 lb Ground Chicken: The star of the show! Ground chicken is a fantastic lean protein source, making these meatballs a healthier alternative to traditional beef or pork meatballs. When selecting ground chicken, opt for a package that looks fresh and pink, avoiding any that appear gray or discolored. The fat content of your ground chicken will also influence the final texture of the meatballs. While leaner ground chicken is healthier, a little bit of fat (around 90-93% lean) will contribute to more tender and juicy meatballs. If you’re using very lean ground chicken (99% lean), you might consider adding a tablespoon of olive oil or even a touch of ricotta cheese to the meatball mixture to ensure they remain moist. For those seeking organic or pasture-raised options, these will often boast even richer flavor profiles.

1 tsp Sea Salt: Salt is the fundamental flavor enhancer in any recipe, and these meatballs are no exception. Sea salt, with its slightly coarser texture and mineral content, is a great choice for seasoning. It distributes flavor more evenly and offers a cleaner taste compared to iodized table salt. Don’t be shy with the salt – it’s crucial for bringing out the savory notes of the chicken and other aromatics. However, always taste and adjust seasoning to your preference, especially if your sauce is already salted.

1/4 tsp Cracked Black Pepper: Freshly cracked black pepper adds a subtle warmth and a pleasant bite to the meatballs. The aromatic compounds in freshly cracked pepper are much more pronounced than in pre-ground pepper, making a noticeable difference in flavor. Invest in a pepper grinder and you’ll instantly elevate your cooking. If you prefer a spicier kick, you can increase the amount of black pepper or even add a pinch of red pepper flakes to the meatball mixture.

1 tsp Onion Powder: Onion powder provides a concentrated onion flavor that permeates the meatballs throughout. It’s a convenient way to add that essential allium note without the moisture or texture of fresh onions in the meatball itself (fresh onions are added separately). Ensure your onion powder is fresh and fragrant for the best results. If you’re out of onion powder, you could substitute it with a teaspoon of granulated onion or even a tablespoon of very finely minced or grated onion, just be mindful of the added moisture.

2 Cloves of Garlic, Grated to a Paste or Minced: Garlic is another powerhouse of flavor, and these meatballs wouldn’t be the same without it! Fresh garlic, grated to a paste or finely minced, releases its pungent aroma and savory notes, infusing the meatballs with that classic Italian flavor. Grating the garlic to a paste ensures it distributes evenly throughout the mixture and prevents any large chunks of garlic in the finished meatballs. If you’re short on time, pre-minced garlic from a jar can work in a pinch, but fresh garlic is always superior in flavor. For garlic lovers, feel free to add an extra clove or two!

1 tsp Italian Seasoning: Italian seasoning is a blend of dried herbs that captures the essence of Italian cuisine. Typically, it includes oregano, basil, rosemary, thyme, and marjoram. This pre-mixed blend simplifies the process of adding a complex herbal flavor to the meatballs. As the recipe suggests, homemade Italian seasoning is even better! You can control the proportions of each herb and ensure freshness. Experiment with different ratios of your favorite Italian herbs to create your signature blend. If you don’t have Italian seasoning on hand, you can use a combination of dried oregano, basil, and thyme as a substitute.

1/2 cup Finely Chopped Onion: While onion powder provides a base onion flavor, finely chopped fresh onion adds texture, moisture, and a slightly sweeter note to the meatballs. Finely chopping the onion ensures it cooks through evenly within the meatballs and doesn’t create any large, crunchy pieces. Yellow or white onions are both suitable choices. For a milder onion flavor, you can use shallots instead. Sautéing the onion lightly before adding it to the meatball mixture can also enhance its sweetness and soften its texture further, but for ease and speed, raw finely chopped onion works perfectly well.

1 TBSP Worcestershire Sauce: Worcestershire sauce is a secret ingredient that adds a depth of savory umami flavor to the meatballs. Its complex blend of vinegar, molasses, tamarind, anchovies, and spices creates a nuanced taste that elevates the overall flavor profile. Don’t skip this ingredient! It might seem unexpected in meatballs, but it makes a significant difference. If you don’t have Worcestershire sauce, you could try a dash of soy sauce or balsamic vinegar as a very loose substitute, but neither will quite replicate the unique flavor.

1 Egg: The egg acts as a binder in the meatball mixture, helping to hold all the ingredients together and preventing the meatballs from crumbling during cooking. It also adds moisture and richness. Use a large egg for this recipe. If you are egg-free, you could try using a flax egg (1 tablespoon of flaxseed meal mixed with 3 tablespoons of water, let sit for 5 minutes to thicken) as a binder, though the texture might be slightly different.

1/4 cup Panko Breadcrumbs: Panko breadcrumbs are Japanese-style breadcrumbs that are lighter and flakier than traditional breadcrumbs. They absorb moisture well and help to create tender meatballs without making them dense or gummy. Panko breadcrumbs contribute to a lighter, more delicate texture compared to regular breadcrumbs. If you don’t have panko, you can use regular breadcrumbs, but the texture might be slightly denser. For a gluten-free option, use gluten-free panko breadcrumbs or almond flour, but be mindful that almond flour can absorb more moisture, so you might need to adjust the liquid in the recipe slightly.

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Instructions

Sauce Preparation (Optional but Recommended): “If making a homemade marinara sauce, get that done first. When you’re done, leave it on a low simmer and move on to the meatballs.” While these meatballs are delicious with store-bought marinara sauce, homemade marinara truly elevates the dish to another level. Making your own sauce allows you to control the ingredients, flavors, and consistency. Start by sautéing onions and garlic in olive oil, then add crushed tomatoes, tomato paste, herbs like basil and oregano, a pinch of sugar (to balance acidity), and salt and pepper to taste. Simmer the sauce for at least 30 minutes, or even longer, to allow the flavors to meld and deepen. While the sauce simmers, you can move on to preparing the meatballs. If using store-bought sauce, simply warm it up in a saucepan while the meatballs cook. Having the sauce ready and simmering ensures that the meatballs can be added directly into the warm sauce once they are seared.

Prepare the Baking Sheet: “Line a baking sheet with parchment paper; set it aside.” Lining a baking sheet with parchment paper is a simple yet crucial step for easy cleanup and to prevent the meatballs from sticking to the pan. Parchment paper creates a non-stick surface and makes transferring the meatballs to the skillet much easier. No one wants to spend time scrubbing a sticky baking sheet! Set the prepared baking sheet aside, ready to receive the formed meatballs.

Combine Meatball Ingredients: “Put all of the ingredients for the meatballs into a large mixing bowl and blend the mixture thoroughly. The meatball mixture will seem wet and tricky to work with, but that’s normal.” This is where the magic begins! In a large mixing bowl, combine the ground chicken, sea salt, black pepper, onion powder, grated garlic, Italian seasoning, chopped onion, Worcestershire sauce, egg, and panko breadcrumbs. Use your hands to gently mix all the ingredients together until just combined. It’s important not to overmix the meatball mixture. Overmixing can lead to tough meatballs. The mixture will indeed be quite wet and loose – don’t be alarmed, this is exactly what we want! This wetness is key to achieving incredibly tender meatballs. The panko breadcrumbs will absorb some of the moisture as the mixture rests.

Shape the Meatballs: “Lightly oil your hands with a bit of olive oil and start forming your meatballs into balls that’s measure about 1 x 1 inch, then carefully place the meatballs onto the parchment paper.” Lightly oiling your hands with olive oil will prevent the sticky meatball mixture from clinging to your fingers, making shaping much easier. Use a spoon or your hands to scoop out portions of the meatball mixture and gently roll them into approximately 1-inch meatballs. Don’t pack the meatballs too tightly; a looser ball will result in a more tender interior. Place each formed meatball onto the prepared parchment-lined baking sheet, leaving a little space between them.

Chill the Meatballs: “Put the tray of meatballs into the fridge to set for at least 30 minutes.” Chilling the meatballs in the refrigerator for at least 30 minutes is a critical step that shouldn’t be skipped. Chilling firms up the meatballs, making them easier to handle and less likely to fall apart during searing. This chilling time also allows the flavors to meld together, further enhancing the overall taste. While the meatballs chill, you can prepare any side dishes or simply relax and let the flavors develop. If you have more time, you can even chill them for up to an hour for even firmer meatballs.

Sear the Meatballs: “When it’s cook time, heat the olive oil in a cast iron skillet or non-stick pan. Gently place the meatballs into the pan one by one, and let them simmer for about 3-5 minutes or until golden brown. Carefully flip the meatballs with tongs and let them simmer for another 3-5 minutes or until the other side is golden in color.” Heat olive oil in a large cast iron skillet or non-stick pan over medium heat. Once the oil is hot, gently place the chilled meatballs into the pan in a single layer, being careful not to overcrowd the pan. Overcrowding can lower the pan temperature and prevent proper searing. Sear the meatballs for 3-5 minutes per side, or until they are nicely golden brown on all sides. Searing creates a flavorful crust on the outside of the meatballs, adding depth of flavor and texture. Use tongs to carefully flip the meatballs to ensure even browning. Don’t worry about cooking them through at this stage; the searing is primarily for flavor and texture.

Simmer in Sauce: “Add the sauce to the pan, covering the meatballs, and simmer on medium-low, covered with a lid, for about 30 minutes or until cooked through to an internal temperature of 165º F.” Pour your prepared marinara sauce (homemade or store-bought) into the skillet, ensuring the meatballs are fully submerged in the sauce. If needed, add a little extra sauce or water to ensure they are covered. Bring the sauce to a gentle simmer, then reduce the heat to medium-low, cover the skillet with a lid, and simmer for 30 minutes, or until the meatballs are cooked through. The simmering process gently cooks the meatballs in the sauce, making them incredibly tender and allowing them to absorb the rich flavors of the sauce. To ensure the meatballs are cooked through, use a meat thermometer to check the internal temperature. The internal temperature should reach 165ºF (74ºC).

Garnish and Serve: “When ready, garnish the meatballs with chopped fresh basil and serve them with pasta or on fresh hoagies with mozzarella or provolone cheese.” Once the meatballs are cooked through, remove them from the heat. Garnish generously with freshly chopped basil, which adds a vibrant freshness and aromatic touch. Now it’s time to serve and enjoy your delicious Ground Chicken Meatballs in Sauce! Serve them hot over your favorite pasta, nestled in warm hoagie rolls for meatball subs, or simply on their own with a side of crusty bread for dipping in the flavorful sauce.

Nutrition

Serving Size: One Normal Portion
Calories: 250-350
Fat: 10-15g
Carbohydrates: 10-15g
Fiber: 2-3g
Protein: 20-25g