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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.

 

 

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