Ingredients
Meatballs:
¾ cup panko bread crumbs
1 large egg
½ cup parmesan cheese
¼ cup chopped parsley
3 clove garlic, grated
½ teaspoon EACH: Italian seasoning AND onion powder
pinch of red pepper flakes (or more to taste)
½ teaspoon EACH: salt and pepper
1 – 1 ¼ pounds ground chicken (or turkey)
2 tablespoons olive oil
Homemade Tomato Sauce:
3 cloves garlic, minced
½ cup chopped onions
1 (28 ounce) can crushed Italian tomatoes
½ teaspoon red pepper flakes
¼ cup water
1 tablespoons basil pesto (homemade or store-bought)
¼ teaspoon crushed fennel seeds
Polenta:
6 cups cooking liquid (broth, water, milk, or cream – see notes)
1 cup polenta or coarse ground cornmeal
½ cup grated parmesan
1 tablespoon butter
Instructions
Meatballs:
In a medium mixing bowl, mix together all ingredients except the ground chicken until it resembles a coarse breading. Add the ground chicken and mix until *just* combined. Do not overwork the meat. Roll into desired size balls. Mine were about 1 ½ tablespoons each.
Heat the oil in a large skillet over medium-high heat. Add the meatballs to the skillet but do not overcrowd the pan. Cook for 4-5 minutes flipping as needed to brown all sides. Remember you want to just brown the outside, not cook all the way through. Remove meatballs to a plate.
Tomato Sauce:
To the remaining oil, add the minced garlic and continuously stir to cook for 30 seconds. Add the onions and let them sweat, about 2 minutes. Add the crushed tomato, red pepper flakes, water, pesto, and fennel seeds along with ½ teaspoon salt. Allow the sauce to come to a simmer, add the meatballs back in, cover with sauce. Cover the skillet with a lid and reduce heat to low. Allow sauce to simmer for 10-12 minutes or until the meatballs cook all the way through.
Polenta:
While the meatballs are braising in the sauce, heat the cooking liquids in a large pot until boiling. Reduce the heat to medium low, continuously whisk as you add in the polenta. Cover and let cook on low for 20-25 minutes, stirring every 5 minutes. When the polenta is done, turn the heat off, stir in the parmesan and butter. Keep in mind the polenta will continue to thicken as it sits, you may need additional broth/milk to thin it back to your desired consistency. Serve topped with chicken parmesan meatballs. Top with fresh basil, parsley, and parmesan cheese if desired How many pounds have you lost this month? At Dieta Efectiva you can lose 10-12 lbs your first weHer and 2-5 lbs every week after. Visit us atdietaefectiva.net To learn more about our program CG
