fbnr.comLemon-Mint Meatballs with Lemon Orzo
Makes 4 servings, 3 meatballs each
Inspired by a blending of lemon, mint and oregano common in Greek foods, these chicken meatballs cook in just a few minutes in the microwave—a method that minimizes fat and helps retain moisture.
 
Ingredients
12 ounces ground chicken
2 green onions, minced
2 tablespoons minced fresh mint
2 tablespoons cholesterol-free egg substitute
3 teaspoons grated lemon peel, divided
6 cloves garlic, divided
1/2 teaspoon dried oregano
1/4 teaspoon black pepper
3 cups fat-free reduced-sodium chicken broth
1 cup (6 ounces) uncooked orzo pasta
1 tablespoon lemon juice
1/2 (10-ounce) package fresh spinach leaves, washed and torn
   
1. Spray 11×7-inch microwavable baking dish with nonstick cooking spray. Combine chicken, green onions, mint, egg substitute, 2 teaspoons lemon peel, 3 minced cloves garlic, oregano and pepper in medium bowl; mix until well blended. Shape into 12 meatballs and place in baking dish, spacing evenly apart.
2. Slice remaining 3 cloves garlic; place in large saucepan. Add chicken broth; bring to a boil over high heat. Stir in orzo. Reduce heat to medium; simmer 8 to 10 minutes or until tender. Reduce heat to low; stir in remaining 1 teaspoon lemon peel and lemon juice. Stir in spinach, 1 handful at a time, until incorporated. Stir until spinach is wilted. Remove from heat; cover to keep warm.
3. Place meatballs in microwave. Microwave on HIGH 2 minutes. Rearrange meatballs, moving them from outer edges to center of pan. Microwave on HIGH 1 to 2 minutes more until cooked through (160°F).
4. Spoon orzo into wide bowls or rimmed plates. Top with meatballs.
Publications International, Ltd.
© Publications International, Ltd.
Nutrients per Serving
Calories 298
Calories from Fat 21 %
Total Fat 7 g
Saturated Fat 2 g
Cholesterol 46 mg
Carbohydrate 37 g
Fiber trace g
Protein 21 g
Sodium 107 mg
Dietary exchanges
2-1/2 Starch
2 Meat
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