Saturday, April 10, 2010

Bok Bok Meatballs

One of my coworkers and friends, Lisa, told me about these chicken meatballs she saw on Discovery Health. Since we're always trying new healthy recipes these days, I told her I'd make 'em this weekend and put 'em on my blog.  They turned out SO GREAT.  Y'all have to make them!!!

Look at that steam coming off 'em!!  Nom.

Here's how!

6 slices wheat sandwich bread (light and fluffy—not dense bread)
1/2 cup fat free milk
3 large egg whites
1-1/4 cups minced sweet onion
1 cup finely chopped fresh parsley leaves
1 teaspoon salt
2 pounds ground chicken breast
olive oil spray

Preheat oven to 400 degrees.

In a large bowl, soak the bread in the milk. Let the milk absorb into the bread, then using a fork or your fingers, tear the bread apart. Add the egg whites and beat the mixture with a fork until the bread is torn into small pieces and the eggs are lightly beaten. Add the onion, parsley and salt and stir them into the mixture until they are combined. Then add the chicken, mixing until all of the ingredients are well combined.

Spray a medium, non-stick baking sheet or baking pan with olive oil spray. Using a meatball scoop or 2 tablespoons, shape the meat mixture into 2-inch diameter meatballs and place them side by side in a single layer on the prepared sheet or pan.

Transfer the sheet or pan on a lower oven rack and allow the meatballs to cook for approximately 12 minutes or until they are no longer pink inside. Remove the meatballs from the sheet or pan with a spatula, transferring them to a large serving bowl. Pour your favorite sauce over the top and serve.

Makes approximately 32 2-inch meatballs.

Each meatball has: 51 calories, 8 g protein, 4 g carbohydrates, 1 g fat, trace saturated fat, 17 mg cholesterol, 1 g fiber, 130 mg sodium

1 comment:

  1. Them's some big meatballs! I really like how ground chicken does meatballs and loaves. At our house, I sometimes throw in a jar of baby food meat. We got nearly 3 dozen jars from WIC and The Fred won't touch them. Does wonders for meatballs though. . .