Mediterranean Chicken Meatballs: A Delicious & Healthy Recipe

Mediterranean chicken meatballs are about to become your new weeknight dinner obsession! Imagine tender, juicy meatballs bursting with the vibrant flavors of sun-drenched Greece and Italy, all in one delightful bite. Forget bland, boring dinners – these meatballs are a flavor explosion that will transport your taste buds straight to the shores of the Mediterranean.

While meatballs themselves have a long and varied history across many cultures, the Mediterranean twist brings a unique and healthy dimension to this classic comfort food. The use of fresh herbs, sun-dried tomatoes, and often feta cheese, reflects the region’s emphasis on fresh, flavorful ingredients. It’s a culinary tradition built on simple, wholesome goodness.

What’s not to love? People adore Mediterranean chicken meatballs because they offer a delicious and healthy alternative to traditional beef or pork meatballs. The chicken keeps them light and lean, while the Mediterranean ingredients add a burst of freshness and complexity. They’re incredibly versatile too! Serve them over pasta, in a pita with tzatziki sauce, or simply enjoy them as an appetizer. Plus, they’re surprisingly easy to make, making them perfect for busy weeknights or casual gatherings. Get ready to experience a taste of the Mediterranean in every savory bite!

Ingredients:

• For the Meatballs:
• 1.5 lbs ground chicken
• 1 cup breadcrumbs (panko or Italian seasoned)
• 1/2 cup finely chopped red onion
• 1/2 cup finely chopped fresh parsley
• 1/4 cup crumbled feta cheese
• 1/4 cup sun-dried tomatoes, oil-packed, drained and chopped
• 2 cloves garlic, minced
• 1 large egg, lightly beaten
• 1 teaspoon dried oregano
• 1/2 teaspoon dried basil
• 1/4 teaspoon red pepper flakes (optional)
• Salt and freshly ground black pepper to taste
• 2 tablespoons olive oil, for cooking
• For the Tomato Sauce:
• 2 tablespoons olive oil
• 1 medium yellow onion, chopped
• 2 cloves garlic, minced
• 1 (28 ounce) can crushed tomatoes
• 1 (15 ounce) can tomato sauce
• 1/2 cup chicken broth
• 1 teaspoon dried oregano
• 1/2 teaspoon dried basil
• 1/4 teaspoon sugar (optional, to balance acidity)
• Salt and freshly ground black pepper to taste
• For Serving (Optional):
• Cooked pasta (spaghetti, penne, or orzo work well)
• Fresh basil leaves, for garnish
• Grated Parmesan cheese, for serving
• Crusty bread, for serving

Preparing the Meatballs:

Alright, let’s get started with the heart of the dish – the meatballs! This is where all the Mediterranean flavors come together. Don’t be intimidated; it’s a pretty straightforward process.

1. Combine the Ingredients: In a large bowl, gently combine the ground chicken, breadcrumbs, red onion, parsley, feta cheese, sun-dried tomatoes, minced garlic, egg, oregano, basil, and red pepper flakes (if using). Be careful not to overmix, as this can make the meatballs tough. I like to use my hands for this part, but a large spoon works just as well.
2. Season Generously: Season the mixture with salt and freshly ground black pepper to taste. Remember that feta cheese is already salty, so start with a smaller amount of salt and adjust as needed. I usually add about 1 teaspoon of salt and 1/2 teaspoon of pepper, but feel free to adjust to your preference.
3. Form the Meatballs: Using your hands, gently form the mixture into meatballs. I usually aim for meatballs that are about 1-1.5 inches in diameter – roughly the size of a golf ball. This recipe should yield about 20-24 meatballs. As you form each meatball, place it on a clean plate or baking sheet lined with parchment paper. This will prevent them from sticking.
4. Chill (Optional but Recommended): If you have time, cover the meatballs with plastic wrap and refrigerate them for at least 30 minutes. This will help them hold their shape better during cooking. However, if you’re short on time, you can skip this step.

Making the Tomato Sauce:

While the meatballs are chilling (or while you’re preparing them if you skipped the chilling step), let’s get the tomato sauce going. A good sauce is essential for bringing everything together.

1. Sauté the Aromatics: In a large pot or Dutch oven, heat the olive oil over medium heat. Add the chopped yellow onion and cook until softened and translucent, about 5-7 minutes. Stir occasionally to prevent burning.
2. Add the Garlic: Add the minced garlic and cook for another minute, until fragrant. Be careful not to burn the garlic, as this can make the sauce bitter.
3. Incorporate the Tomatoes: Pour in the crushed tomatoes and tomato sauce. Stir to combine.
4. Add Broth and Seasonings: Add the chicken broth, oregano, basil, and sugar (if using). Season with salt and freshly ground black pepper to taste. Again, start with a smaller amount of salt and adjust as needed.
5. Simmer the Sauce: Bring the sauce to a simmer, then reduce the heat to low, cover, and simmer for at least 30 minutes, or up to an hour. The longer the sauce simmers, the more the flavors will meld together. Stir occasionally to prevent sticking.

Cooking the Meatballs:

Now it’s time to cook the meatballs! There are a couple of ways to do this – you can either brown them in a skillet and then simmer them in the sauce, or you can bake them in the oven. I prefer the skillet method because it gives the meatballs a nice sear and adds extra flavor to the sauce, but baking is a good option if you want to avoid splattering oil.

Skillet Method:

1. Brown the Meatballs: Heat the remaining olive oil in a large skillet over medium heat. Working in batches, add the meatballs to the skillet and cook until browned on all sides, about 5-7 minutes per batch. Be careful not to overcrowd the skillet, as this will lower the temperature of the oil and prevent the meatballs from browning properly.
2. Simmer in Sauce: Once the meatballs are browned, transfer them to the pot of simmering tomato sauce. Gently stir to coat the meatballs in the sauce.
3. Continue Simmering: Cover the pot and continue to simmer for another 20-25 minutes, or until the meatballs are cooked through and the sauce has thickened slightly. Stir occasionally to prevent sticking. To check if the meatballs are cooked through, you can cut one in half – the center should be opaque and no longer pink.

Baking Method:

1. Preheat Oven: Preheat your oven to 375°F (190°C).
2. Arrange Meatballs: Place the meatballs on a baking sheet lined with parchment paper. Make sure they are not touching each other.
3. Bake: Bake for 20-25 minutes, or until the meatballs are cooked through and lightly browned.
4. Simmer in Sauce: Transfer the baked meatballs to the pot of simmering tomato sauce. Gently stir to coat the meatballs in the sauce.
5. Continue Simmering: Cover the pot and continue to simmer for another 10-15 minutes, to allow the flavors to meld.

Serving:

The moment we’ve been waiting for! Time to serve up these delicious Mediterranean chicken meatballs. There are so many ways to enjoy them.

1. Serve with Pasta: The classic way to serve meatballs is with pasta. Cook your favorite pasta according to package directions. I recommend spaghetti, penne, or orzo. Toss the cooked pasta with the meatball sauce and meatballs.
2. Garnish: Garnish with fresh basil leaves and grated Parmesan cheese. A drizzle of olive oil is also a nice touch.
3. Serve with Bread: Serve with crusty bread for soaking up the delicious sauce.
4. Other Options: You can also serve the meatballs as an appetizer, on sliders, or in a pita pocket with some hummus and veggies. Get creative!

Tips and Variations:

• Spice it up: Add more red pepper flakes for a spicier kick.
• Add vegetables: Sauté some chopped bell peppers, zucchini, or eggplant along with the onion and garlic for a more vegetable-packed sauce.
• Use different herbs: Experiment with different herbs like thyme, rosemary, or marjoram.
• Make it ahead: The meatballs and sauce can be made ahead of time and stored in the refrigerator for up to 3 days. Reheat before serving.
• Freeze for later: Cooked meatballs and sauce can be frozen for up to 2 months. Thaw overnight in the refrigerator before reheating.

Conclusion:

And there you have it! These Mediterranean chicken meatballs are so much more than just a quick and easy dinner; they’re a flavor explosion waiting to happen. Seriously, the combination of lean chicken, vibrant herbs, sun-dried tomatoes, and a hint of feta creates a taste sensation that will transport you straight to the sun-drenched shores of the Mediterranean. I know, I know, I’m gushing, but trust me on this one – you absolutely *need* to try this recipe. Why are these meatballs a must-try? Well, for starters, they’re incredibly versatile. They’re perfect for a weeknight meal because they come together in under an hour. But they’re also elegant enough to serve at a casual gathering. Plus, they’re packed with protein and healthy fats, making them a guilt-free indulgence. And did I mention the flavor? The bright, herbaceous notes perfectly complement the savory chicken, creating a truly unforgettable dish. But the best part? You can totally customize them to your liking! Feeling adventurous? Add a pinch of red pepper flakes for a little kick. Want to make them even more Mediterranean? Stir in some chopped Kalamata olives or artichoke hearts. The possibilities are endless! Here are a few serving suggestions to get you started: * Served over couscous or quinoa: This is my go-to for a complete and satisfying meal. The fluffy grains soak up all the delicious sauce from the meatballs. * In a pita pocket with hummus and tzatziki: A quick and easy lunch or snack that’s bursting with flavor. * As an appetizer with toothpicks and a creamy dipping sauce: Perfect for parties or gatherings. Try a lemon-herb aioli or a simple yogurt dip. * Tossed with pasta and a light tomato sauce: A comforting and flavorful twist on classic spaghetti and meatballs. * Added to a Greek salad: For an extra boost of protein and flavor. Don’t be afraid to experiment and find your own favorite way to enjoy these delicious meatballs. I’m confident that once you try them, they’ll become a regular part of your meal rotation. I’ve poured my heart into perfecting this recipe, and I truly believe it’s a winner. But the real test is in your kitchen! So, I urge you to give these Mediterranean chicken meatballs a try. Gather your ingredients, follow the simple steps, and prepare to be amazed. And most importantly, I want to hear about your experience! Did you make any modifications? What did you serve them with? What did your family think? Share your photos and stories in the comments below. I can’t wait to see your culinary creations and hear your feedback. Happy cooking! I am sure you will love this recipe as much as I do. I am always looking for ways to improve my recipes, so please let me know if you have any suggestions. I hope you enjoy this recipe as much as I do!

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