Main course€
Chicken Meatballs with Cauliflower Mash
Chicken meatballs, baked in the oven, are surprisingly juicy and light, leaving no heavy feeling after the meal. With simple preparation and a high protein content, they offer a homemade taste in a healthier, modern version, and combined with cauliflower mash, they make a perfectly balanced lunch.
Prep time
25 min
Cook time
25 min
Total time
50 min
Servings
4
Recipe
For the meatballs:
Chicken, ground, raw
500 gBread, crumbs, dry, grated, plain
50 gCheese, parmesan, grated
40 gEggs, Grade A, Large, egg whole
1 pieceOil, olive, extra virgin
2 tbspGarlic, raw
2 cloveParsley, fresh
10 gSalt, table, iodized
1 pinchSalt, table, iodized
1 tspFor the quick sauce:
WHOLE PEELED PLUM TOMATOES PELATI
400 gOil, olive, extra virgin
1 tspGarlic, raw
1 cloveFor the cauliflower mash:
Potatoes, russet, without skin, raw
400 gCauliflower, raw
1 headOil, olive, extra virgin
1 tbspMilk, whole, 3.25% milkfat, with added vitamin D
50 mlSalt, table, iodized
Per servingTotal
Calories:551.2 kcal2204.8 kcal
Protein:34.5 g138 g
Carbohydrates:42.3 g169.3 g
Fiber:20.3 g81.3 g
Water:335.4 ml1341.6 ml
Fat:27.7 g110.8 g
Micronutrients
Sugar:8.3 g33.2 g
Saturated fat:7.3 g29.2 g
Cholesterol:163.9 mg655.4 mg
Sodium:946.9 mg3787.6 mg
Potassium:1650.3 mg6601.3 mg
Calcium:185.5 mg741.8 mg
Iron:3.4 mg13.7 mg
Magnesium:87.8 mg351 mg
Zinc:3.5 mg13.9 mg
Phosphorus:467.2 mg1868.6 mg
Vitamin C:97.4 mg389.7 mg
Vitamin A:62.5 µg249.9 µg
Vitamin D:0.5 µg1.9 µg
Vitamin B12:1.1 µg4.2 µg
Instructions
1
Preheat the oven to 200 °C. Mix all the ingredients for the meatballs (meat, breadcrumbs, parmesan, egg, oil, seasonings), shape into meatballs and place them on a baking tray. Bake for 20 minutes, until golden brown.
2
While the meatballs are baking, bring salted water to a boil in a larger pot. Add the chopped potatoes. After 5 minutes of cooking, add the cauliflower florets. Cook for another 10–12 minutes, until both are completely tender.
3
In a smaller saucepan, quickly sauté the crushed garlic in a teaspoon of oil until fragrant (it should not brown). Add the pelati tomatoes, salt and oregano. Cook over medium heat for 10 minutes until the sauce thickens. Remove the garlic.
4
Drain the potatoes and cauliflower. Return them to the pot, add butter, milk and a pinch of nutmeg. Mash with a potato masher (for a rustic look) or puree (for a creamy texture). Add more salt if needed.
5
Place a generous portion of cauliflower mash on a plate. Pour warm tomato sauce over it and top with 4–5 baked meatballs. Garnish with fresh parsley or basil.
Nutritional benefits
Baking the meatballs in the oven reduces the intake of unnecessary fats compared to frying, while replacing half of the potatoes with cauliflower in the mash lowers the meal's glycemic index and increases fiber intake, providing longer-lasting energy without sudden blood sugar fluctuations.
Similar recipes
3 g
18 g
12 g
Share your opinion
0,00 comments
Flavor
0,0
Prep time
0,0
Difficulty
0,0
Satisfaction
0,0
About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.