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Meatballs Worthy
of Grandmas Gravy
BY THE AMERICAN
INSTITUTE FOR CANCER RESEARCH |
- This weeks meal makeover
sets its eyes on the beloved meatball. With a slightly lighter
texture than traditional varieties, our reinvented chicken meatballs
are just as versatile as the original. Moist and flavorful, these
meatballs are great as a stand-alone appetizer or the perfect
companion to whole-wheat pasta and sauce.
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- Contrary to popular belief,
meatballs are not solely claimed by Italian cuisine; they have
played a part in the culinary history of many cultures. Food
historians cannot say for sure where the first meatball originated,
but Apicius, an ancient Roman gourmet born in 25 AD, references
the dish in an early cookbook.
As with traditional meatballs, the egg and breadcrumbs in this
recipe act as a binder and allow the mixture to retain a moist
texture. Whole-wheat breadcrumbs are used to increase the fiber
and a hint of Parmesan cheese imparts a notable richness.
While fresh herbs are always a great addition, given its moistness,
this is one dish where use of dried seasonings is recommended.
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- One of the secrets to a great
tasting meatball is in the molding of the meat. Make sure your
meatballs are firm enough to bind together, but beware of packing
them too densely. While the meatballs should be cooked thoroughly,
be sure not to overcook them as they may become dry and less
tender.
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- This recipe makes about two-dozen
petite meatballs. Double the recipe and freeze the extra meatballs
to help hasten your prep time for next time. Because once you
taste them, theyre destined to become a family favorite.
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Chicken
Meatballs - Makes 6
servings (4 meatballs per serving).
- 1 lb. ground chicken breast
- 1 egg
- 1/2 cup whole-wheat breadcrumbs
- 2 Tbsp. grated Parmesan cheese
- 2 tsp. dried oregano
- 1 tsp. dried basil
- 2 Tbsp. olive oil
- Salt and freshly ground black
pepper, to taste
Place all ingredients in a
medium size mixing bowl. Hand-knead mixture until evenly mixed.
Make 1-inch balls from mixture.
Using a large nonstick skillet, heat oil over high heat. Cook
meatballs until all sides are browned, about 8 or 9 minutes.
Remove with slotted spoon and
place on a plate covered with paper towels. Add to your favorite
homemade spaghetti sauce and serve.
Per serving: 190 calories,
9 g total fat (2.5 g saturated fat), 0 g carbohydrates, 15 g
protein, 1 g dietary fiber, 250 mg sodium.
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