Receita Solta

Nutritious Mini Meatballs: Freezable Meals in Instants

A smart solution to have healthy meals always at hand, with unparalleled flavor and practicality.

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Equipe Receita Solta

Nutritious Mini Meatballs: Freezable Meals in Instants
Prep Time15 min
Cook Time25 min
Servings4 servings (approx. 20-25 mini meatballs)
DifficultyEasy
Calories210 kcal

Resumo para quem tem pressa

"These mini chicken meatballs combine lean ground chicken breast with well-squeezed grated carrots and zucchini, seasoned with smoked paprika and parsley. Baked in the oven at 190°C in just 20 minutes, they are light, nutritious, and ideal for freezing in practical portions."

Discover how to prepare mini chicken and vegetable meatballs in less than an hour, ideal for freezing and ensuring nutritious and quick meals on any day of the week. A true wild card in your kitchen!

O Que Você Precisa Saber

- Vigorously removing the liquid from the grated zucchini and carrot is crucial for the dough to reach the right consistency without becoming soft. - The use of panko flour with egg provides structural support keeping the inside of the meatballs soft after baking. - The small walnut-sized format allows for quick and homogeneous cooking in the dry heat of the oven without the need for frying.

Ingredients

Main Ingredients

  • 500 g Ground chicken breast
  • 1 medium unit (grated) Cenoura
  • 1/2 medium unit (grated) Abobrinha
  • 1/4 small unit (finely chopped) Red onion
  • 2 cloves (crushed) Garlic
  • 1 unidade grande Egg
  • 1/4 cup Panko breadcrumbs
  • 2 tablespoons (chopped) Parsley and scallions
  • 1 teaspoon Smoked paprika
  • 1 teaspoon Salt
  • 1/2 teaspoon Black pepper
  • 2 tablespoons Olive oil

Instructions

Detailed Instructions

1

Pré-aqueça o forno a 190°C (375°F). Line a large baking sheet with parchment paper, facilitating cleaning and preventing the meatballs from sticking to the surface.

2

In a large bowl, add the ground chicken. Grate the carrot and zucchini and squeeze well to remove excess water, avoiding mushy meatballs. Pique a cebola e o alho finamente.

3

Add to the bowl the grated and squeezed vegetables, chopped onion, crushed garlic, egg, Panko breadcrumbs, and parsley/scallions. Season with paprika, salt, and black pepper.

4

Com as mãos limpas (ou usando luvas), misture todos os ingredientes delicadamente até que estejam bem combinados. A técnica profissional é não sovar demais, para manter a leveza da carne.

5

Start forming small meatballs, the size of large marbles or walnuts. Distribute them evenly in the prepared baking dish, leaving a small space between each one.

6

Take to the preheated oven and bake for 20-25 minutes, or until they are golden and cooked through. The time may vary depending on the size of your meatballs. Remove from the oven and let cool slightly before serving or storing.

7

To freeze, let the meatballs cool completely. The most important tip is to freeze them first in a single layer on the baking sheet for 1-2 hours before transferring to bags or containers, so they don't stick together.

Equipe sua Cozinha

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Chef Tips

- Misture os ingredientes com as mãos delicadamente sem sovar em excesso para não compactar as proteínas do frango. - Umedeça as palmas das mãos com um fio de água ou azeite para enrolar as bolinhas de forma lisa e sem grudar na pele. - Asse sobre papel-manteiga untado com um fio de azeite para que a base doure suavemente sem grudar na assadeira.

Variations

- Add 3 tablespoons of finely grated parmesan cheese to the mixture to enhance the umami content of the mini meatballs. - Add a coffee spoon of lemon zest to the meat mixture to give it a fresh aromatic touch. - Dip the already-baked meatballs in homemade tomato sauce with basil and let simmer for 5 minutes before serving.

Substitutions

- O peito de frango moído pode ser substituído por sobrecoxa de frango moída, carne bovina magra (patinho) ou carne de peru. - A farinha de rosca panko pode ser substituída por farelo de aveia fino, farinha de amêndoas ou farinha de arroz para sem glúten. - A abobrinha pode ser substituída por chuchu ralado bem espremido ou espinafre fresco finamente picado e drenado.

How to Store

Store in a sealed container in the refrigerator for up to 4 days. Reheat in the microwave for 1 minute or directly in the hot sauce.

Can You Freeze It?

Freeze the already baked and cold meatballs on a baking sheet for 2 hours and transfer to bags for up to 3 months. Heat straight from the freezer.

What to Serve With

Serve with spaghetti with fresh tomato sauce, brown rice with lentils, rustic mashed potatoes, or green salads.

Frequently Asked Questions

How to ensure that ground chicken meat does not dry out?

The addition of grated zucchini and carrot provides continuous natural moisture to the lean fibers of the breast during the oven time.

Can I freeze the meatballs raw instead of baked?

Yes, freeze the raw balls on a baking sheet and pack in plastic bags; bake directly frozen adding 5 minutes to the oven time.

How do I grind chicken breast at home if I can't find it ground at the butcher shop?

Cut the fillet into 2 cm cubes, freeze for 15 minutes to firm up, and process in the pulse mode of the food processor until ground.

Why do meatballs crack when baking in the oven?

This happens due to excess undrained moisture in the vegetables or an oven temperature that is too high, which expands the steam quickly.

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