Description
Delicious Red Lobster style chicken meatballs, perfect for a low-salt diet. Easy to prepare and packed with flavor!
Ingredients
Scale
- 1 lb (454 g) lean ground chicken
- 1 large egg
- ½ cup (50 g) grated Parmesan cheese
- ½ cup (60 g) panko breadcrumbs
- 2 cloves garlic, minced
- 1 teaspoon Italian seasonings
- 1 teaspoon kosher salt
- ½ teaspoon black pepper
- ½ teaspoon crushed red pepper flakes
- 2 tablespoons (30 ml) olive oil
- 1 tablespoon (15 ml) oil from sun-dried tomatoes jar
- ½ cup (70 g) chopped sun-dried tomatoes
- 1 cup (240 ml) low-sodium chicken broth
- 1 cup (240 ml) heavy cream
- ½ cup (50 g) grated Parmesan cheese (for sauce)
- 1 teaspoon dried Italian seasonings (for sauce)
- 1 cup (30 g) chopped spinach
- 6 leaves basil, torn
Instructions
- Step 1: In a large bowl, combine ground chicken, egg, ½ cup grated Parmesan cheese, panko breadcrumbs, minced garlic, 1 teaspoon Italian seasonings, kosher salt, black pepper, and crushed red pepper flakes. Mix thoroughly to create a cohesive texture.
- Step 2: Form the mixture into 1 ½ inch (about 4 cm) meatballs, pressing firmly to ensure they hold together well during cooking.
- Step 3: Heat 2 tablespoons olive oil in a large skillet over medium heat. Add the meatballs without overcrowding the pan (brown in batches if needed). Brown each side for approximately 3-4 minutes until golden crust forms.
- Step 4: Remove the browned meatballs from the skillet and place on a plate; cover to keep warm. Wipe out the skillet briefly, scraping up any browned bits left behind to retain flavor for the sauce.
- Step 5: Heat 1 tablespoon of oil from the sun-dried tomatoes jar over medium heat in the skillet. Add 2 cloves minced garlic and sauté constantly stirring for about 30 seconds, preventing burning and releasing aroma.
- Step 6: Add 1 tablespoon tomato paste, ½ cup chopped sun-dried tomatoes, 1 cup low-sodium chicken broth, 1 cup heavy cream, ½ cup grated Parmesan cheese, and 1 teaspoon dried Italian seasonings. Stir gently to blend ingredients evenly and prevent sticking. Bring the mixture to a simmer over medium heat.
- Step 7: Add the browned meatballs back into the skillet. Simmer for about 10 minutes until meatballs are cooked through (internal temperature 165°F / 74°C) and the sauce thickens.
- Step 8: A few minutes before finishing, add 1 cup chopped spinach and 6 torn basil leaves. Stir gently until spinach wilts and greens are incorporated evenly.
- Step 9: Serve meatballs hot, optionally topped with additional grated Parmesan. Pair well with pasta, a fresh salad, zucchini noodles, or cauliflower rice for a balanced meal.
Notes
- Room Temperature: Store meatballs in an airtight container at room temperature up to 2 days to maintain freshness.
- Refrigeration: Keep meatballs covered in an airtight container in the refrigerator for up to 5 days to prevent drying out.
- Freezing: Wrap meatballs tightly in plastic wrap or aluminum foil, place in a freezer bag, and freeze up to 3 months. Thaw overnight in the refrigerator before reheating.
- To keep meatballs moist, add 2 tablespoons low-sodium chicken broth to the meat mixture before shaping if desired.
- If sauce does not thicken after simmering for 10 minutes, whisk in an additional tablespoon of tomato paste.
- Avoid sticking by preheating the skillet for 3-4 minutes before adding olive oil and cooking meatballs.
- Do not overcrowd the skillet; brown meatballs in batches for even cooking and better browning.
- If sauce tastes too salty, add ½ cup chopped spinach as it cooks to balance saltiness naturally.
- Reheat meatballs gently in a skillet over medium heat or in a microwave until warmed through. Avoid overheating to keep meatballs tender.
- Serve alongside zucchini noodles or cauliflower rice as low-carb options.
- Complement with a side of sautéed spinach or fresh arugula salad for added nutrition.
- Use in meatball subs with gluten-free bread or add to creamy pasta dishes or gluten-free pizza toppings.
- Garnish with fresh basil or extra grated Parmesan cheese for presentation and flavor boost.
- Substitute lean ground turkey for chicken in a 1:1 ratio if preferred.
- Replace panko breadcrumbs with almond flour (same quantity) for a gluten-free version.
- Swap fresh Parmesan with pre-grated Parmesan if needed, though fresh is recommended for best texture and flavor.
- Select lean ground chicken for tender, flavorful meatballs. Ground turkey is a suitable substitute.
- Use fresh garlic cloves for best aroma and taste; avoid jarred minced garlic.
- Freshly grated Parmesan cheese enhances savoriness and texture better than pre-grated options.
- Panko breadcrumbs provide light texture; choose plain or Italian-seasoned according to preference.
Nutrition
- Serving Size: 1 meatball
- Calories: 350
- Sugar: 1g
- Sodium: 600mg
- Fat: 20g
- Saturated Fat: 7g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 15g
- Fiber: 1g
- Protein: 30g
- Cholesterol: 90mg