Chicken Sun-Dried Tomato Meatballs With Sprouted Bread

Yield: 4 servings
Calories: 387
Theme: New
Rating:  This recipe has not been rated

These sun-dried tomato meatballs with sprouted bread swap beef, which can be high in saturated fat and cholesterol, with magnesium-rich chicken instead.

Ingredients

  • 2 slices sprouted grain bread, torn into small pieces, about 1 1/2 cups
  • 1 cup milk, for soaking bread
  • 1 tbsp olive oil
  • 1 cup finely chopped mushrooms
  • 1 cup finely chopped onions
  • 1 tbsp soy sauce
  • 1 egg
  • 1 tsp salt
  • freshly ground pepper
  • 1/4 cup finely chopped parsley
  • 2 cloves garlic, finely chopped
  • 1 tbsp dried oregano
  • 1/2 cup sun-dried tomatoes, finely chopped
  • 1 lb lean ground chicken
  • Cooking spray for browning meat balls

Directions

1. Preheat oven to 350°F.

 

2. In a bowl, cover the bread pieces in the milk and set aside for about 30 minutes.

 

3. Meanwhile, warm the oil in a sautée pan and cook the mushrooms and onions for about 4 minutes, until onions start to soften. Set aside to cool a bit.

 

4. Mash the bread in the milk until it forms a rough paste. Squeeze out excess milk to leave the paste moist. This is called a "panade" and it will keep your meatballs juicy and tender. Save the leftover milk for another use if you like.

 

5. In a large bowl, gently mix the bread paste, the cooled and cooked onion-mushroom mix, soy sauce, egg, salt, pepper, parsley, oregano, sun-dried tomatoes, and ground chicken until well combined. Form about 18 meatballs (they will be on the soft side and not perfectly round). Brown them on all sides in a greased sautée pan in batches so as not to crowd them.

 

6. Transfer meatballs to a baking sheet. Place into the oven and bake for 15 minutes, until fully cooked.

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This recipe was recently featured in Eat Bread Again: The New Breads That Can Help You Lose Weight.

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