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Chicken Meatballs and Spaghetti Recipe – 46 Grams of Protein!

Chicken meatballs and spaghetti in a large pan with homemade tomato sauce topped with Parmesan and fresh parsley
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A healthier take on a classic Italian comfort meal, made with baked chicken meatballs in a rich homemade tomato sauce served over spaghetti with 46 grams of protein per serving.

Ingredients

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  • 1 pound ground chicken
  • 1 large egg
  • 1/2 cup Panko breadcrumbs
  • 1/2 cup grated Parmesan cheese
  • 1 tablespoon Italian seasoning
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon ground black pepper
  • 2 tablespoons olive oil
  • 1/2 cup chopped onion
  • 2 cloves garlic, minced
  • 1/4 teaspoon crushed red pepper flakes (optional)
  • 28 ounces crushed tomatoes (1 large can)
  • 1 tablespoon unsalted butter
  • Salt and pepper to taste
  • 16 ounces spaghetti (1 box), cooked and drained
  • Freshly grated Parmesan cheese (optional)
  • Fresh parsley (optional)

Instructions

  1. Preheat oven to 400 degrees F. Line a baking sheet with foil and coat with cooking spray.
  2. In a large bowl, combine ground chicken, egg, Panko breadcrumbs, Parmesan, Italian seasoning, salt, and pepper. Mix just until combined – do not overmix.
  3. Roll mixture into 1-inch meatballs and place on the prepared baking sheet. Use a cookie scoop for even sizing. Chill 10 to 15 minutes in the fridge if time allows.
  4. Bake for 20 minutes or until golden and cooked through to an internal temperature of 165 degrees F.
  5. While meatballs bake, heat olive oil in a large pan over medium heat. Add onion and saute until softened and golden, about 5 minutes.
  6. Add garlic and crushed red pepper flakes. Cook for 30 seconds until fragrant.
  7. Stir in crushed tomatoes, butter, salt, and pepper. Cover and simmer over medium-low heat for 10 minutes.
  8. Add baked meatballs to the sauce. Cover and reduce heat to low.
  9. Boil spaghetti according to package directions. Reserve 1 cup pasta water before draining. Drain and add spaghetti to the pan.
  10. Toss to coat. Add a splash of reserved pasta water if sauce seems thick. Top with Parmesan and parsley and serve.

Notes

  • Do not overmix the meatball mixture – mix just until combined to keep meatballs tender.
  • Ground turkey can be substituted for ground chicken.
  • Chill rolled meatballs 10 to 15 minutes before baking to help them hold their shape.
  • Skip crushed red pepper flakes when serving to children.
  • To freeze raw meatballs: freeze on a lined baking sheet first, then transfer to a zip-lock bag. Bake from frozen at 400 degrees F, adding 5 to 7 extra minutes.

Nutrition

Find it online: https://www.benefitiany.com/chicken-meatballs-and-spaghetti/