Italian-style Quinoa with Chicken Meatballs
1 cup quinoa, soak in water for 5 minutes, drain
2 cups water or stock
2 tablespoons olive oil
1 onion, minced
1 clove garlic, minced
1 15oz can diced tomatoes with Italian seasoning, drained of excess juice
1 15oz can cannellini beans, drained and rinsed
1 12oz package pre-cooked chicken meatballs or one batch homemade (see below)
Salt and pepper to taste
1 cup grated Parmesan cheese
2 tablespoons minced parsley
1.In a medium saucepan, bring quinoa and water up to a simmer over medium-high heat. Cover and lower heat. After about 15 minutes, quinoa should be cooked. Fluff with a fork. Season with salt and pepper to taste.
2.In a medium saucepan, heat olive oil over medium-high heat. Add onion and cook until soft and translucent. Add garlic to the pan and cook until fragrant, about 1 minute.
3.Pour diced tomatoes and cannellini beans into the pan. Add the chicken meatballs and continue cooking until the meatballs are heated throughout.
4.Add cooked quinoa to the mixture and mix with a fork. Season with salt and pepper.
5.Serve in bowls and sprinkle with Parmesan cheese and parsley.
Homemade Chicken Meatball Recipe
For the Meatballs:
1 lb ground chicken
2 tablespoons low-fat buttermilk
4 oz shredded part-skim mozzarella cheese
3 sundried tomatoes in oil, minced
1 tablespoon basil leaves minced
1/8 teaspoon salt
1/8 teaspoon pepper
For the chicken meatballs:
1.Preheat the oven to 350. Prepare a baking sheet with parchment paper.
2.In a large bowl, combine chicken, buttermilk, mozzarella, sundried tomatoes, basil, salt and pepper. Fill a small bowl with water. Dip fingers into water to prevent meat from sticking to your fingers. Roll meat into tablespoon size balls. Place on parchment lined baking sheet.
3.Bake in the oven for 20 minutes until meatballs are cooked through to 165 degrees.