Healthy Baked Chicken Meatballs with Broccoli Pesto Pasta
Enjoy a nutrient-packed, high-protein meal with these baked chicken meatballs served over broccoli pesto pasta. This delicious recipe is crafted to boost your energy while keeping it light and nourishing. The homemade broccoli pesto is packed with antioxidants and vitamins, making it a healthful choice to add greens to your pasta night.
Ingredients
For the Healthy Chicken Meatballs:
1 pound lean ground chicken (low in fat, high in protein)
1/2 cup whole-grain bread crumbs (fiber boost)
1/4 cup grated Parmesan cheese (adds calcium)
1/4 cup chopped onion (rich in antioxidants)
1 egg (provides healthy fats and protein)
1 teaspoon dried oregano (anti-inflammatory properties)
1/2 teaspoon sea salt (natural flavor enhancer)
1/4 teaspoon black pepper
For the Broccoli Pesto (A Nutrient-Rich Green Sauce):
1 cup fresh broccoli florets (high in vitamins C and K)
1/2 cup fresh basil leaves (adds antioxidants)
1/2 cup olive oil (heart-healthy fats)
1/4 cup pine nuts (healthy fats and plant-based protein)
2 cloves garlic (immune-boosting benefits)
1/4 cup grated Parmesan cheese
Salt and pepper to taste
For the Pasta and Sauce:
1 pound whole-grain pasta (adds fiber and keeps you full longer)
1 tablespoon olive oil
1/2 cup chopped onion
2 cloves garlic, minced
1 (28-ounce) can crushed tomatoes (source of lycopene and antioxidants)
1 teaspoon dried oregano
Salt and pepper to taste
Directions
1. Make the Protein-Packed Chicken Meatballs:
Preheat your oven to 400°F (200°C). In a large bowl, combine the ground chicken, whole-grain bread crumbs, Parmesan cheese, onion, egg, oregano, salt, and black pepper until well mixed. These healthy ingredients create flavorful meatballs with added fiber and protein.
2. Shape and Bake:
Form the chicken mixture into 1-inch meatballs and place on a baking sheet lined with parchment paper. Bake for 15-20 minutes, or until fully cooked. Baking instead of frying keeps these meatballs lower in calories and fat.
3. Prepare the Broccoli Pesto:
In a food processor, blend the broccoli, fresh basil, olive oil, pine nuts, garlic, Parmesan cheese, salt, and pepper until creamy and smooth. Broccoli adds fiber, vitamins, and minerals, turning this pesto into a powerhouse of nutrition.
4. Cook the Pasta:
Cook the pasta according to package instructions until al dente, then drain. Opting for whole-grain pasta adds fiber to the dish, helping you stay fuller for longer and supporting heart health.
5. Make the Tomato Sauce:
In a large skillet, heat the olive oil over medium heat. Add the chopped onion and sauté until softened. Add minced garlic and cook for another minute. Then add crushed tomatoes, oregano, salt, and pepper. Let the sauce simmer for about 15 minutes to allow the flavors to meld and create a nutrient-dense, homemade tomato sauce.
6. Combine for a Balanced Meal:
Add the baked chicken meatballs and broccoli pesto to the skillet with the sauce. Stir gently to let all flavors mix. This combination of lean protein, green veggies, and whole grains makes for a balanced and health-conscious meal.
7. Serve:
Serve the baked chicken meatballs over the pasta, and garnish with extra Parmesan cheese and fresh basil for a pop of flavor.
Nutritional Highlights:
This Baked Chicken Meatballs with Broccoli Pesto Pasta dish provides an excellent balance of lean protein, heart-healthy fats, and fiber, making it a perfect dinner choice for those looking to eat healthily without sacrificing flavor.
Enjoy this wholesome, nourishing meal that supports your wellness goals while keeping your taste buds satisfied!