Chicken Meatballs with Sundried Tomatoes and Artichoke hearts over barley

Chicken Meatballs with Sundried Tomatoes and Artichoke hearts over barley

 

Serving Size: 4

Ingredients:

• 1 cup barley (or your preferred fiber source)
• 1 cup artichoke hearts
• 1 1/2 cups sun-dried tomatoes
• 32 oz tomato sauce

Meatballs:

• 16 oz ground chicken
• 1/2 white or yellow onion, finely chopped
• 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 breadcrumbs (or regular breadcrumbs)
• Optional: 1/2 cup crispy onions

Topping:

• Fresh parsley
• Parmesan cheese

Instructions:

1. Preheat the oven to 450°F.
2. In a medium pot, bring 4 cups of water to a boil. Add 1 cup of barley and cook for 35 minutes. Drain and set aside.
3. In a large bowl, combine ground chicken with chopped onion, minced garlic, Italian seasoning, chili flakes, garlic powder, pepper, salt, and breadcrumbs. Mix thoroughly and shape the
4. mixture into meatballs, approximately two inches in diameter.
5. Place the meatballs on a baking sheet lined with parchment paper. Bake for 35 minutes, until golden brown and cooked through.
6. In a large pan over medium heat, briefly sauté sun-dried tomatoes and artichoke hearts. Add tomato sauce and stir to combine.
7. Add the cooked barley to the sauce mixture and gently mix.
8. Place the cooked meatballs on top of the barley and sauce.
9. Optionally, garnish with freshly chopped parsley and grated Parmesan cheese before serving. Enjoy your flavorful and nutritious dish!