Rich Tomato Chicken Meatball Bake

Rich Tomato Chicken Meatball Bake

Per serve: ~300 calories | 30g protein | 6g fat | 16g carbs

🧆 Ingredients:

For the Meatballs:

·       500g chicken mince (approx. 7% fat) – 550 cal, 110g protein

·       1 small zucchini, grated and squeezed – 15 cal

·       1 small carrot, grated – 20 cal

·       1 egg – 70 cal

·       2 tbsp fresh parsley or basil, finely chopped

·       2 garlic cloves, minced

·       Salt & pepper

·       1/2 tsp dried oregano

For the Tomato Veggie Sauce:

·       1 tsp olive oil – 40 cal

·       1 small onion, finely chopped – 30 cal

·       1 celery stick, finely chopped – 10 cal

·       1 red capsicum, finely chopped – 25 cal

·       1 x 400g tin crushed tomatoes – 80 cal

·       1 tbsp tomato paste – 15 cal

·       1/2 tsp smoked paprika (optional)

·       Salt, pepper, chilli flakes to taste

Optional topping:

·       20g grated parmesan across the top (optional but delicious) – 80 cal

🍳 Instructions:

1.     Preheat oven to 180°C (350°F).

2.     Make the meatballs:
In a large bowl, mix chicken mince, grated zucchini (squeezed of water), grated carrot, egg, herbs, garlic, and seasonings.
Form into 16 small meatballs and place on a lined tray. Bake for 10 minutes until just firm (they’ll finish cooking in the sauce).

3.     Make the sauce:
Heat olive oil in an ovenproof pan or skillet. Sauté onion, celery, and capsicum for 5–7 mins until soft.
Stir in garlic, paprika, tomato paste, and tinned tomatoes. Season well. Simmer for 5–10 mins until thickened slightly.

4.     Assemble & bake:
Nestle the partially cooked meatballs into the sauce. Sprinkle with parmesan if using.
Bake in the oven for another 15–20 mins until bubbly and cooked through.

🥄 To serve:

Scoop into 4 generous portions. Serve solo, or with steamed greens or zoodles if you want extra volume without adding calories.

🧮 Nutrition per serve (approx):

·       Calories: 300

·       Protein: 30g

·       Fat: 6g

·       Carbs: 16g

·       Fiber: 4–5g