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Ingredientes
- 1 lb Lean Grnd Chicken
- 1 slc Whole Wheat Bread Crumbled
- 1 x Egg Lightly Beaten
- 1/2 tsp Grnd Cumin
- 3/4 tsp Salt
- 3/4 tsp Grnd Black Pepper
- 1 Tbsp. Extra virgin olive oil
- 1 x Onion Finely Minced
- 4 x Cloves Garlic Finely Chopped
- 1 c. Diced Tomatoes Liquid removed
- 1 c. Water
- 1 Tbsp. Tomato Paste
- 1/2 tsp Dry Oregano
- 1/4 tsp Grnd Cinnamon
- 1/4 tsp Orange Zest Optional
- 2 c. Couscous Note 1
Direcciones
- A delicious change of pace from the usual spaghetti and meatballs. Add in a sprinkle of orange zest to really perk up the flavor.
- Note 1: Original recipe used whole wheat couscous. I only had regular in the pantry.
- Preheat the oven to 475F. Line a baking sheet with foil and lightly coat with nonstick spray.
- Mix together the chicken, bread, egg, cumin, 1/2 tsp salt, and 1/8 tsp pepper in a large bowl till well blended. Shape into twenty-one 1" balls. Arrange on the prepared baking sheet. Bake for 12 - 15 minutes, or possibly till just cooked through.
- Meanwhile, heat the oil in a med saucepan. Add in the onion and cook, stirring often, for 3 minutes. Add in the garlic and cook, stirring, for 2 minutes longer. Stir in the tomatoes, water, tomato paste, oregano, cinnamon, orange zest (if using), and the remaining salt and pepper. Simmer for 15 minutes longer. Add in the meatballs to the sauce.
- Prepare the couscous. Put 3 C of nonfat chicken broth in a saucepan and bring to a boil. Add in 2 C couscous, turn off the heat, cover and let sit for 15 - 20 minutes. Fluff with a fork.
- To serve, spoon the couscous onto a large platter. Top with the meatballs and sauce.
- This was very good. Quite tasty and easy to combine.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 260g | |
| Recipe makes 4 servings | |
| Calories 250 | |
| Calories from Fat 126 | 50% |
| Total Fat 14.09g | 18% |
| Saturated Fat 3.5g | 14% |
| Trans Fat 0.08g | |
| Cholesterol 144mg | 48% |
| Sodium 591mg | 25% |
| Potassium 799mg | 23% |
| Total Carbs 8.98g | 2% |
| Dietary Fiber 1.6g | 5% |
| Sugars 2.93g | 2% |
| Protein 22.87g | 37% |
