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Chicken and Sun-Dried-Tomato Meatballs

Yield 4

Ingredients

  • 4 oil-packed sun-dried tomato halves, drained and blotted dry
  • 2 garlic cloves
  • 1 large jalapeño-halved, seeded and coarsely chopped
  • Kosher salt and freshly ground pepper
  • 1/4 cup fine dry bread crumbs
  • 1 pound ground chicken breast
  • 1 large egg, lightly beaten
  • 1 tablespoon fat-free milk
  • 1/4 cup all-purpose flour, for dusting
  • One 14 1/2-ounce can peeled whole tomatoes with their juices
  • 1/2 teaspoon dried oregano
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon chopped flat-leaf parsley

How to Make It

  1. In a food processor, pulse the sun-dried tomatoes, 1 garlic clove, half of the jalapeño, 1/2 teaspoon of salt and 1/8 teaspoon of pepper until finely chopped. Add the bread crumbs and pulse to combine. Transfer the mixture to a large bowl and stir in the chicken, egg and milk. Using lightly moistened hands, roll the mixture into 20 meatballs, a scant 1 1/2 tablespoons each. Dust the meatballs lightly with flour, tapping off any excess.

  2. Wipe out the food processor and add the remaining garlic clove and jalapeño half; pulse until chopped. Add the tomatoes and their juices and the oregano and process until smooth.

  3. In a 9-inch cast-iron skillet, heat the olive oil until shimmering. Add the meatballs and cook over moderate heat, turning, until golden but not quite cooked through, 5 to 6 minutes. Transfer to a plate. Add the tomato sauce to the skillet and simmer until slightly thickened, about 2 minutes. Return the meatballs to the skillet and simmer, turning, until just cooked through, about 2 minutes longer. Transfer to a bowl, sprinkle with the parsley and serve.

  4. Serve With: Pasta or crusty bread.

  5. Notes: One serving 290 calories, 4 gm total fat, 8 gm saturated fat, 16 gm carb.