Ingredients
Main Ingredients
- 1 large egg
- 1 pound ground chicken (93% lean)
- ½ cup whole wheat panko breadcrumbs
- ⅓ cup Parmesan cheese, finely grated
- 2 tablespoons extra-virgin olive oil, divided
- 1 teaspoon dried oregano
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ½ teaspoon kosher salt
- ¼ teaspoon red pepper flakes
- 2 tablespoons tomato paste, divided
- 3 tablespoons flat-leaf parsley, finely chopped
- 2 ½ cups fresh spinach, lightly packed
For Serving
- Tomato sauce
- Cooked whole wheat pasta, zucchini, or other vegetable noodles
- Buns for sandwiches
- Toothpicks for serving as an appetizer
Instructions
- Prepare the Meatball Mixture: Beat the egg in the bottom of a large bowl. Add the ground chicken, whole wheat panko breadcrumbs, grated Parmesan cheese, 1 tablespoon of olive oil, dried oregano, garlic powder, onion powder, kosher salt, red pepper flakes, fresh parsley, and 1 tablespoon of tomato paste. Finely chop the fresh spinach into small bits and add it to the bowl. Mix everything gently with a fork or your hands until well combined, taking care not to compact the meat.
- Shape the Meatballs: Form the mixture into 12 evenly sized meatballs. Arrange the meatballs in a baking dish so they are about 1 inch apart and not touching. This ensures even cooking and browning.
- Brush with Tomato Olive Oil Mixture: In a small bowl, whisk together the remaining 1 tablespoon of olive oil and 1 tablespoon of tomato paste. The mixture may be slightly lumpy but this is normal. Brush this glaze evenly over the tops of the meatballs to enhance flavor and promote browning.
- Bake the Meatballs: Place the baking dish in the upper third of a preheated oven. Bake the meatballs at 375°F (190°C) for 18 to 22 minutes until fully cooked through and no longer pink inside. The internal temperature should reach 165°F for safety.
- Serve: Enjoy the meatballs hot with your choice of cooked whole wheat pasta, zucchini noodles, inside hoagie buns for sandwiches, or simply with tomato sauce. They can also be served as appetizers with toothpicks.
Notes
- To Store: Keep cooked and cooled meatballs in an airtight container in the refrigerator for up to 3 days.
- To Reheat: Warm refrigerated meatballs in a 350°F oven until hot and steaming. For frozen cooked meatballs, bake from frozen at 350°F for 20-30 minutes. For frozen uncooked meatballs, bake at 400°F for 25-30 minutes until the internal temperature reaches 160°F.
- To Freeze: After baking, let meatballs cool completely. Freeze on a parchment-lined tray until firm (1-2 hours), then transfer to a zip-top bag, removing as much air as possible. You can freeze uncooked meatballs following the same method. Stored frozen meatballs (cooked or uncooked) last up to 3 months.
- Prep Time: 15 minutes
- Cook Time: 18-22 minutes
- Category: Main Dish
- Method: Baking
- Cuisine: Italian
- Diet: Low Fat
