There’s a sure magic in a meal that may be pulled collectively on the stovetop, with only a handful of on a regular basis elements and never an entire lot of mind energy.
Put this wholesome meatball dish in your record of fuss-free favorites you’ll wish to make many times. As flavorful as it’s simple, it requires simply 5 elements (in the event you don’t embrace oil or salt and pepper), and the most typical of kitchen utensils: a saucepan and nonstick skillet.
Meatballs must be sure with some form of filler to carry the meat collectively whereas cooking. Typically it’s eggs, crackers, panko or bread soaked in milk. This recipe goes gluten-free by utilizing a mixture of cooked quinoa and hummus as a binder.
A member of the goosefoot household, which incorporates beets, spinach and chard, quinoa is an entire protein that comprises all eight important amino acids. It’s additionally wealthy in fiber and numerous nutritional vitamins and minerals, making it a “superfood.” Hummus, which is produced from chickpeas, additionally boasts some dietary heft.
Added to floor rooster, the result’s a plant protein-packed dish that’s not solely gentle and healthful, but in addition extremely satisfying.
Charred carrots add a contact of sweetness, and also you’ll undoubtedly additionally style the garlic. For those who’re not a fan, substitute lemon or plain hummus. White quinoa cooks up fluffier than pink, so attempt to not substitute.
A small squeeze of lemon earlier than serving will brighten the flavour.
CHICKEN MEATBALLS WITH QUINOA AND PAN-ROASTED CARROTS
1 1/2 c. prewashed white quinoa
3/4 c. garlic hummus, divided
Juice and zest of 1 lemon
1 lb. floor rooster
1 lb. carrots with their greens, carrots peeled and sliced skinny on bias, 1/3 c. greens chopped
5 T. plus 1 t. extra-virgin olive oil, divided
Salt and pepper
Warmth quinoa in a medium saucepan over medium-high warmth, stirring incessantly, till very aromatic and making steady popping sounds, round 7 minutes.
Stir in 1 3/4 cups water and 1/2 teaspoon salt and produce to a simmer. Scale back warmth to low, cowl and simmer till quinoa is tender and water is absorbed, 18 to 22 minutes, stirring as soon as midway by cooking. Take away pot from warmth and let sit, lined, for five minutes, then gently fluff with a fork and put aside to chill barely.
In the meantime, whisk 1/2 cup hummus, lemon juice and 4 teaspoons olive oil collectively in a bowl. Season with salt and pepper to style; set sauce apart till able to serve.
Mix the rooster, 1 cup cooled quinoa, lemon zest, 1/2 teaspoon every salt and pepper and remaining 1/4 cup hummus in a big bowl. Utilizing damp fingers, gently combine till mixed. Roll combination into 20 tightly packed 1 1/2 -inch meatballs.
Warmth 3 tablespoons oil in a nonstick skillet over medium-high warmth till shimmering. Add meatballs and prepare dinner till nicely browned and cooked by, 9 to 11 minutes, turning gently as wanted. Switch meatballs to a platter and tent loosely with aluminum foil to maintain heat.
Add carrots, 3 tablespoons water and a beneficiant pinch of salt to the now-empty skillet. Cowl and prepare dinner over medium warmth for two minutes. Uncover and prepare dinner till carrots are tender and spotty brown, 3 to 4 minutes. (Mine took about 8 minutes to char.) Stir in remaining 3 cups cooled quinoa, cut back warmth to medium and prepare dinner till quinoa is warmed by, about 2 minutes.
Stir in remaining 1 tablespoon oil and season with salt and pepper to style. Sprinkle carrot greens on prime, together with a drizzle of olive oil, if desired. Serve with meatballs and hummus dressing drizzled on prime, or on the facet for dipping.
Serves 4.
(“5 Ingredient Dinners: 100+ Quick, Flavorful Meals” by America’s Take a look at Kitchen, 2021)
— Tribune Information Service
