Chicken And Broccoli Meatballs

• 分量: 30 servings
• 調理時間: 10 minutes
• 総時間: 28 minutes

材料

1 lb ground chicken

½ cup Panko breadcrumbs

½ cup Parmesan cheese, grated

1 egg

1 ½ cups finely chopped broccoli florets

½ tsp onion powder

½ tsp salt

⅛ tsp black pepper

手順

Preheat the oven to 400 degrees F (204 degrees C).

Add the broccoli to a microwave-safe bowl and microwave it on high heat for 2 minutes, or until tender. Drain all of the liquid.

Use kitchen scissors to finely chop the broccoli into small pieces. You may also quickly pulse the broccoli in a blender if you prefer a more fine texture. You should have about 1 ½ cups of the finely chopped broccoli mixture.

Add the chicken, breadcrumbs, parmesan cheese, egg, broccoli, and seasonings to a bowl and mix until combined. Be sure not to overmix as overmixing can cause the meat to be tough when baked.

Scoop out tablespoon-sized portions and roll them into small balls. Place the balls on a parchment paper-lined pan.

Spray the meatballs with some cooking oil spray and bake them at 400 degrees F for 15-18 minutes.

Optional: If you choose to add them to a sauce, simmer the marinara sauce in a pan on low heat. Add in the meatballs and simmer for a few minutes.

栄養

• カロリー: 36.37 kcal
• 脂肪総量: 1.9 g
• 飽和脂肪: 0.67 g
• 不飽和脂肪: 1.02 g
• トランス脂肪: 0.01 g
• コレステロール: 19.91 mg
• ナトリウム: 87.93 mg
• 炭水化物総量: 1.28 g
• 食物繊維: 0.17 g
• 糖質総量: 0.15 g
• タンパク質: 3.58 g