Moroccan Chicken Meatballs

Serves 4
Nutrition facts per serving: Calories: 332; fat: 20g (saturated: 2g), carbohydrates: 23g, protein: 27 g, fiber: 5 g, sugar: 5g; sodium: 561 mg (full nutrition labels at bottom of page)

The quick oats work beautifully as a binder for these meatballs. They are a healthier and gluten-free alternative to the traditional breadcrumbs. Do not substitute old fashioned oats for quick oats. Either ground chicken or turkey can be used in the recipe. The 99 percent lean poultry will not yield very tasty meatballs. Look for a minimum of a 93 percent lean product.

2 tablespoons extra-virgin olive oil
2 onions, minced
Kosher salt and fresh ground pepper to taste
6 cloves garlic, minced
2 teaspoons garam masala
1½ teaspoon ground cinnamon
1 ½ teaspoon ground cumin
1½ teaspoon paprika
½-1 teaspoon cayenne pepper
¾ cup quick oats
2 tablespoons tomato paste
1 (14-oz) can diced tomatoes
3 cups low-sodium chicken
1 small zucchini, grated on the large holes of a box grater
1 cup parsley or cilantro (or a combination of the two), chopped
1 large egg
1 pound ground chicken or turkey (93 percent fat)

Heat the oil in a 12-inch skillet on medium until the oil is shimmering, add the onions and ¼ teaspoon salt and sauté until soft, about 5-7 minutes. Add the garlic and spices and cook until fragrant, about 1 minute. Remove half of the onion mixture to a bowl and stir in the oats. Let them cool.

Meanwhile, add tomato paste to the skillet with the onions and cook until slightly darkened about 1 minutes. Add diced tomatoes, half of the parsley or cilantro, and broth to the skillet and increase heat to medium-high and bring to a simmer. Lower heat to medium and simmer until the sauce begins to thicken about 10-12 minutes. Season sauce with salt and pepper to taste.

While the sauce is simmering make the meatballs. Place grated zucchini in a clean dishtowel or several paper towels and squeeze the zucchini to extract the excess liquid. Add zucchini to bowl with oatmeal and onions. Add remaining herbs, ground chicken, 3/4 teaspoon salt, and ½ teaspoon ground black pepper. Using your hands thoroughly mix the meatball mixture. Wet your hands to prevent the meatball mixture from sticking and roll 16 golf-ball sized balls (rinse hands and re-wet occasionally). Add the meatballs to the sauce, cover, and cook for 7 minutes, remove lid, turn meatballs and continue to simmer uncovered until meatballs are cooked through and the sauce has thickened slightly, about 10 more minutes.

Serve over cauli couscous, rice, or couscous.