Healthy Kids Chicken Rice Meatballs Recipe

Made with chicken and rice, these meatballs are lighter than the traditional beef variety. Easily make this a gluten-free meal by omitting the flour in the sauce.
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Ingredients
Recipe yields 8 servings
1 1/2 lbs ground chicken
1/2 cup uncooked rice, rinsed
1 large egg
3 Tbsp plain Greek yogurt
1 Tbsp chopped fresh dill
3 garlic cloves, minced
1/8 tsp salt plus 1/2 tsp salt
Black pepper to taste
1 Tbsp olive oil
1 large onion, finely chopped
1 large carrot, grated
2 Tbsp all-purpose flour
4 cups reduced-sodium chicken broth
1 Tbsp tomato paste plus 1 cup water
1 tsp ground cumin
1/8 tsp ground nutmeg
1 Tbsp paprika
1 Tbsp chopped fresh parsley
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Directions
Step 1

In a bowl, combine the chicken, uncooked rice, egg, 1 tablespoon of the yogurt, dill, garlic, 1/8 teaspoon salt and black pepper. With wet hands, roll the chicken mixture into 1-inch balls.

Step 2

In a large saucepan, heat the olive oil over medium heat. Add the onion and carrot and sauté for about 3 minutes, or until the vegetables begin to soften. Add the flour and mix to coat the vegetables; cook for 1 minute. Slowly add chicken broth and stir until smooth and thickened. Add tomato paste mixture, remaining 2 tablespoons yogurt, cumin, nutmeg, paprika, remaining 1/2 teaspoon salt and black pepper to taste and cook until gravy is thickened and smooth. Add the meatballs. Bring the sauce to a boil. Reduce the heat to low, cover and cook for 25 minutes, or until the meatballs are no longer pink. Sprinkle with fresh parsley.

Prep Time: 60 minutes
Servings: 8
Calories: 220
Make this for: Heart Healthy
Dietary Review:
This recipe has been reviewed by a dietitian. Click here to learn more.
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Nutrition facts
Serving Size: 5 meatballs
Per serving:
calories:220
total fat:9g
sat fat:2g
cholesterol:95mg
sodium:338mg
total carb:14g
fibers:0g
proteins:24g

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Healthy Kids Chicken Rice Meatballs Recipe

Ingredients
Recipe yields 8 servings
1 1/2 lbs ground chicken
1/2 cup uncooked rice, rinsed
1 large egg
3 Tbsp plain Greek yogurt
1 Tbsp chopped fresh dill
3 garlic cloves, minced
1/8 tsp salt plus 1/2 tsp salt
Black pepper to taste
1 Tbsp olive oil
1 large onion, finely chopped
1 large carrot, grated
2 Tbsp all-purpose flour
4 cups reduced-sodium chicken broth
1 Tbsp tomato paste plus 1 cup water
1 tsp ground cumin
1/8 tsp ground nutmeg
1 Tbsp paprika
1 Tbsp chopped fresh parsley
Directions
Step 1

In a bowl, combine the chicken, uncooked rice, egg, 1 tablespoon of the yogurt, dill, garlic, 1/8 teaspoon salt and black pepper. With wet hands, roll the chicken mixture into 1-inch balls.

Step 2

In a large saucepan, heat the olive oil over medium heat. Add the onion and carrot and sauté for about 3 minutes, or until the vegetables begin to soften. Add the flour and mix to coat the vegetables; cook for 1 minute. Slowly add chicken broth and stir until smooth and thickened. Add tomato paste mixture, remaining 2 tablespoons yogurt, cumin, nutmeg, paprika, remaining 1/2 teaspoon salt and black pepper to taste and cook until gravy is thickened and smooth. Add the meatballs. Bring the sauce to a boil. Reduce the heat to low, cover and cook for 25 minutes, or until the meatballs are no longer pink. Sprinkle with fresh parsley.

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