Spiced Chicken Meatballs in Tomato Sauce

Serves Four | Prep 10 minutes | Cooking  1 hour

What you’ll need:

• 2 slices wholemeal bread, crusts removed, torn
• 1 cup milk
• 400 chicken mince
• 1 egg white
• 1/2 cup dried breadcrumbs  
• 1 tsp coriander 
• 1 tsp sweet paprika
• 1 tsp cumin
• 1 tsp ground ginger
• 2 brown onions, peeled, finely chopped
• 2 garlic cloves, crushed
• 3 Tbsp extra virgin olive oil 
• 3 Tbsp tomato paste, salt reduced
• 400ml passata
• 1 zucchini, cubed
• 1/2 cup frozen peas
• Rice or couscous, to serve 

Step One

Place bread and milk in a large bowl and stand for 10 minutes. 

Step Two

Add mince, egg white, breadcrumbs, coriander, paprika, cumin, ginger, ½ the onion and ½ the garlic to the bread mixture. Mix well to combine. Roll level tablespoons of mixture into balls. 

Step Three

Heat oil in a large frying pan over medium heat. Cook meatballs in batches, turning, for 2 to 3 minutes or until just browned. Set aside.  

Step Four

Add the remaining onion and garlic to pan. Cook, stirring, until onion softens. Stir in tomato paste,  passata  and  add some water.  Add  the  meatballs  and  zucchini,  bring  to  boil,  reduce  heat and simmer for 1 to 1 ½ hours. Stir in peas and cook for a further 10 minutes.

Step Five

Serve with rice or couscous.

Tips

• Meatballs can be cooked in the oven instead of fried on the stove
• Use gluten free bread and breadcrumbs for gluten and wheat intolerances/allergies.
• Use 1 tsp of egg free replacer and 2 tbsp of water (for each egg) for egg allergies. 
• Replace chicken with tofu to create a vegetarian meal; if tolerated.
• Use vegetable stock for tomato intolerances/allergies.
• Use soy milk for dairy intolerances/allergies

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