Chicken Cheesy Meatballs & Orzo Medley
FitMenCook
My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.
Cheesy Chicken Meatballs Recipe
Prep Time 5 minutes
Cook Time 35 minutes
Total Time 40 minutes
Ingredients
Ingredients for 15 servings
Serving size – 1 meatball
Meatballs (makes at least 15 golf-ball size balls)
- 1 1/4lb ground chicken (or turkey)
- 2 tablespoons dried chives
- 1 teaspoon garlic powder
- 2 teaspoons Italian seasoning (optional)
- 3/4 cup shredded Parmesan
- 60g (or ~6 tablespoons) panko (or gluten free bread crumbs)
- pinch of sea salt & pepper
Steps
- Set oven to 420F/216C.
- Add all the ingredients for the chicken meatballs to a large bowl. Thoroughly mix together, then form meatballs. Note: lean ground meat tends to be very sticky so I like to spray my hands with a little olive oil while rolling the meatballs so they are easier to make.
- Place the meatballs on a baking tray lined with parchment paper and make sure they have space.
- Bake in the oven for NO MORE than 12 minutes. I bake mine for 8 – 10 minutes at 420F. Set aside once finished.
- Enjoy!
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Calories
159
Protein
15g
Fat
10g
Carbs
3g
Sodium
Fiber
0g
Sugar
0g
Vegetable Orzo Medley
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Ingredients
Ingredients for 5 servings
Roasted Veggies
- 1 large zucchini, chopped into 1-inch pieces
- 1 large yellow squash, chopped into 1-inch pieces
- Spray olive oil
- 2 teaspoons Italian seasoning
- Sea salt & pepper to taste
Orzo Pasta
- 1 tablespoon olive oil
- 1 cup bell peppers, diced
- 1 tablespoon fresh garlic, minced
- 1/3 cup onion, diced
- 1/3 cup Kalamata olives, chopped (optional)
- ~3 cups cooked (wheat) orzo
- SUBSTITUTE: wheat pasta; brown rice
- 3 cups marinara (optional)
Garnish
- Fresh chopped parsley
- Shredded Parmesan (a pinch on each serving), optional
Steps
- Set oven to 420F/216C.
- Cook orzo according to the instructions given on the package.
- Line a baking sheet with parchment paper or foil and add chopped veggies. Lightly spray with olive oil and then add Italian seasoning and a pinch of sea salt & pepper. Mix it up on the sheet. Bake in the oven for 15 – 20 minutes. Once done, set aside.
- Set a nonstick skillet on medium heat, add olive oil, garlic, bell peppers, olives and onion. Cook until onions turn brown and slightly translucent, about 3 minutes.
- Add cooked orzo and stir, then reduce heat to low and pour in the marinara. If it is too thick, add a few tablespoons of water. Then fold in the meatballs (see above) and the roasted veggies. Remove from the heat.
- Garnish and enjoy!
Calories
249
Protein
8g
Fat
8g
Carbs
41g
Sodium
Fiber
3g
Sugar
4g