Chicken Meatballs with Sundried Tomatoes and Artichoke hearts over barley

Chicken Meatballs with Sundried Tomatoes and Artichoke hearts over barley

Serves  4 

Ingredients:

• 1 cup barley (or any fiber you desire)
• 1 cup artichoke hearts
• 1 1/2 cups sundried tomatoes
• 32 oz tomato sauce

Meatballs:

• 16 oz ground chicken
• 1/2 white or yellow onion (chopped finely)
• 4 garlic cloves (minced)
• 3 tablespoons Italian seasoning
• 1 teaspoon chili flakes
• 1 teaspoon garlic powder
• 1 teaspoon pepper
• 1 teaspoon salt
• 1/2 cup panko (or bread crumbs)
• Optional: 1/2 cup crispy onions

  Topping: fresh parsley and parmesan

 

1. Preheat the oven to 450f
2. In a medium pot bring 4 cups of water to a boil. Add in 1 cup barley for 35 minutes and strain.
3. In a large bowl add ground chicken and the rest of the meatball ingredients. Mix well. Roll the meatballs into balls about two inches wide.
4. On a cooking sheet with parchment paper add the meatballs. Bake for 35 minutes.
5. In a large pan over medium heat add sundried tomatoes and artichoke hearts. heat for 1 minute and add mix in tomato sauce.
6. Add cooked barley to the sauce and top with meat balls. Optional top with parmesan and parsley.