Chicken Meatballs with Riced Cauliflower
Meat balls are so versatile, you can eat them alone as an appetizer, as a sandwich, or as a main ingredient to a dinner recipe. If you love meat balls you are going to love these chicken meatballs with riced cauliflower. Meatballs are also great for meal prep, and even better for anyone counting macros.
- 10 g Garlic, diced (about 3 cloves)
- 75 g Yellow Onion, diced (about ½ an onion)
- 25 g Jalapeno, diced (about 1 pepper)
- 1 tbsp Fresh Oregano
- 10 oz 98% Lean Ground Chicken
- 20 g Panko Breadcrumbs, (about ½ cup)
- ¼ tsp Black Pepper
- ½ tsp Red Pepper Flake
- ½ tsp Reduced Sodium Chicken Base, optional
- 20 g Dubliner Cheese, white cheddar cheese, shredded (about ¼ cup)
- 1 tsp Extra Virgin Olive Oil
- 300 g Riced Cauliflower, frozen
- 825 g No Salt Added Diced Tomatoes, (about 2 14.5 oz cans)
- ½ tsp Garlic Powder
- ½ tsp Black Pepper
- 2 tbsp Tomato Paste
- In a large bowl combine: diced garlic, onion, jalapeno, oregano, ground chicken, panko, black pepper, red pepper, chicken base, and cheese. Mix together until everything is well combined.
- Using your hands or a spoon, create 1 inch meat balls. You should be able to make 12 meat balls.
- Heat a large saute pan to medium- high heat. Once the pan is hot, add the oil to the pan and place the meat balls in the pan.
- Cook the meat balls for 2 minutes, then turn them. Continue to cook for 10 minutes turning the meat balls every 2 minutes to brown all around.
- After 10 minutes, turn the heat down to medium. Then add the diced tomatoes to the pan. Season with the galic powder, black pepper, and add the tomato paste. Stir together, aranging the meat balls in the sauce. Then cover with a lid and cook for an additional 10 minutes, stiring about half way thru.
- While the meat balls and sauce is coking, heat up your cauliflower. Place the frozen riced cauliflower in a bowl and microwave until all the water is absorbed. This should take 2-3 minutes.
- Serve by plating the riced cauliflower, topping with your meatballs and sauce. Or portion out into your meal prep containers.
Are you meal prepping? Do you count your macros or calories? Check out my notes below on how you can incorporate this chicken meatballs with cauliflower rice into your meal prep. Also how you can easily adjust protein, carbs, and fats to meet your macro goals.
NOTES FOR MEAL PREP:
This chicken meatballs with cauliflower rice is a wonderful recipe for meal prepping. You can store each serving in the fridge for up to 1 week and eat it as it fits your meal plan. Additionally, this is a great freezer friendly recipe, you can store this dish in the freezer for up to 2 months.
When its time to reheat; if coming from the fridge, simply place in the microwave with a lid loosely covering your container. Cook for 60 seconds, stopping to mix up the cauliflower half way through. If it is coming out of the freezer, heat in the microwave for 3 minutes, also mixing halfway thru.
NOTES FOR COUNTING MACROS:
The main source of protein in this recipe is the chicken, making this recipe super easy to increase or decrease the amount of protein per serving.
- Every 1/2 ounce of chicken has 4.4 grams of protein.
This allows you to either make slightly larger meat balls, or increase the amount of ground chicken you use and make more meat balls and have a larger serving.
The tomatoes and riced cauliflower in this recipe is what provides most of the carbohydrates. However, as you can see there are is not a lot of carbs in this recipe, because cauliflower is a low carb ingredient.
Making adjustments to the tomatoes will either leave the dish a littler dry or too wet, so I would not recommend making adjusts to the tomatoes.
However, if you are looking to increase the carbs in this recipe you could increase the amount of cauliflower used. Or you could choose to swap out the cauliflower for another carbs, like rice or bread.
- For every 50 grams (1/4 cup) of riced cauliflower there is 2.4 carbs.
- For every 45 grams (1/4 cup) of dry basmati rice there is 31.9 carbs.
- Or put these meatballs and sauce into a sub roll. The carbs will be based on the type of roll you decide to use.
This recipe is extremely low in fat. The only way to increase the fat would be to swap out the type of meat you use in these meat balls.
You could choose to use:
- A higher fat chicken
- Ground turkey
- Ground beef
- Ground pork
All of which will adjust the fat in the recipe, but will be totally dependent on the type of meat and its individual fat content based on the cut of ground meat.
When making adjustments to the macros in this chicken meatballs with riced cauliflower recipe, you will want to keep in mind the number of servings you are making.
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