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Main mealMain CourseBalancedPoultry€

Chicken Meatballs with Cauliflower Mash

Name: Chicken Meatballs with Cauliflower Mash
Prep time: 25 min
Cook time: 25 min
Total time: 50 min
Yield: 4
Ingredients: 500 g Chicken, ground, raw; 50 g Bread, crumbs, dry, grated, plain; 40 g Cheese, parmesan, grated; 1 piece Eggs, Grade A, Large, egg whole; 2 tbsp Oil, olive, extra virgin; 2 clove Garlic, raw; 10 g Parsley, fresh; 1 pinch Salt, table, iodized; 1 tsp Salt, table, iodized; 400 g WHOLE PEELED PLUM TOMATOES PELATI; 1 tsp Oil, olive, extra virgin; 1 clove Garlic, raw; 400 g Potatoes, russet, without skin, raw; 1 head Cauliflower, raw; 1 tbsp Oil, olive, extra virgin; 50 ml Milk, whole, 3.25% milkfat, with added vitamin D; Salt, table, iodized

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 time25 min

Cook time25 min

Total time50 min

Servings4

Recipe

For the meatballs:

Chicken, ground, raw500 gBread, crumbs, dry, grated, plain50 gCheese, parmesan, grated40 gEggs, Grade A, Large, egg whole1 pieceOil, olive, extra virgin2 tbspGarlic, raw2 cloveParsley, fresh10 gSalt, table, iodized1 pinchSalt, table, iodized1 tsp

For the quick sauce:

WHOLE PEELED PLUM TOMATOES PELATI400 gOil, olive, extra virgin1 tspGarlic, raw1 clove

For the cauliflower mash:

Potatoes, russet, without skin, raw400 gCauliflower, raw1 headOil, olive, extra virgin1 tbspMilk, whole, 3.25% milkfat, with added vitamin D50 mlSalt, table, iodized

Baking tray and baking paperTwo pots (one for the mashone for the sauce)Frying panPotato masher (or immersion blender for a smoother texture)

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:950.8 mg3803.1 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

1Preheat 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.
2While 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.
3In 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.
4Drain 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.
5Place 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.

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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.