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

1 small zucchini, grated and squeezed

1 small carrot, grated

1 egg

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

1 small onion, finely chopped

1 celery stick, finely chopped

1 red capsicum, finely chopped

1 x 400g tin crushed tomatoes

1 tbsp tomato paste

1/2 tsp smoked paprika (optional)

Salt, pepper, chilli flakes to taste

Optional topping:

20g grated parmesan across the top (optional but delicious)

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 7 mins until soft.
Stir in garlic, paprika, tomato paste, and tinned tomatoes. Season well. Simmer for 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.

Nutrition per serve (approx): Calories: 300 | Protein: 30g | Fat: 6g | Carbs: 16g | Fiber: 4–5g