Description
Protein-packed high protein spaghetti and Italian chicken meatballs deliver a delicious Mediterranean-style feast that combines lean nutrition with classic comfort. Savory chicken meatballs nestled on twirling pasta create a wholesome meal you’ll crave again and again.
Ingredients
Scale
Protein Sources:
- 1 pound (450 grams) ground chicken
- 1/4 cup grated Parmesan cheese
- 1 large egg
Herbs and Seasonings:
- 2 tablespoons fresh parsley, chopped
- 1 teaspoon garlic powder
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- Salt and pepper to taste
Supporting Ingredients:
- 1/2 cup breadcrumbs (whole wheat for added fiber)
- 1 tablespoon olive oil
- 1 small onion, chopped
- 2 cloves garlic, minced
- 1 can (14.5 ounces/400 grams) crushed tomatoes
- 1 tablespoon tomato paste
- 8 ounces (225 grams) whole wheat or gluten-free spaghetti
Instructions
- Warm the kitchen oven to 375°F, preparing a parchment-lined baking sheet for the protein-packed meatballs.
- Combine ground chicken with aromatic herbs, eggs, breadcrumbs, and seasoning in a spacious mixing bowl, gently blending ingredients until evenly distributed.
- Form uniform spherical meatballs approximately 1-1½ inches in diameter, placing them carefully on the prepared baking sheet.
- Roast the chicken spheres for 15-18 minutes, ensuring internal temperature reaches 165°F for complete food safety.
- Simultaneously, craft the robust marinara sauce by heating olive oil in a medium saucepan over moderate flame.
- Sauté finely chopped onions until translucent and softened, releasing their natural sweetness.
- Introduce minced garlic, allowing its pungent aroma to permeate the cooking environment.
- Pour crushed tomatoes and tomato paste, incorporating dried Italian herbs and seasoning. Allow sauce to simmer and develop complex flavors for 10-15 minutes.
- Cook high-protein spaghetti according to package guidelines, ensuring al dente texture.
- Gently immerse freshly baked meatballs into the simmering marinara, allowing them to absorb the rich, herbaceous sauce for an additional 5 minutes.
- Plate the spaghetti, crown with succulent chicken meatballs, and garnish with fresh parsley or grated Parmesan for an elegant presentation.
Notes
- Swap breadcrumbs with almond flour or gluten-free breadcrumbs to make the recipe celiac-friendly and lower carbohydrate.
- Use lean ground chicken breast for an extra protein boost and reduced fat content, ensuring the meatballs remain moist by adding a splash of chicken broth or milk.
- Opt for whole wheat or high-protein spaghetti to increase nutritional value and maintain the protein-packed theme of the dish.
- Consider preparing meatballs in advance and freezing them for quick weeknight meals, which helps maintain portion control and saves preparation time.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Dinner
- Method: Baking
- Cuisine: Italian
Nutrition
- Serving Size: 4
- Calories: 385
- Sugar: 6g
- Sodium: 450mg
- Fat: 12g
- Saturated Fat: 3g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 43g
- Fiber: 7g
- Protein: 28g
- Cholesterol: 75mg