Chicken meatballs with butter beans

This recipe has become a mid-week staple in my household. It's relatively inexpensive to make and is a truly comforting dish that goes a long way. I bake the meatballs in the oven instead of frying them in a pan to keep them a little healthier, plus this way you can ensure a more even cook. This dish is a good source of protein and relatively low in fat - ideal for a post-workout supper. 

Ingredients (serves 3-4):

Meatballs:

500g chicken mince

Zest of one lemon

50g fine breadcrumbs

Good glug of olive oil

Dash of soy sauce

50g Parmesan, finely grated

1 tsp garlic powder or 1 fresh clove, finely grated

1 tbsp parsley, finely chopped

Butter beans:

2x 400g tins of butter beans (keep juice of one tin)

1x 400g passata (I use Mutti)

150mls chicken stock

1 tbsp tomato puree 

1 tsp garlic powder

1tsp sugar

30g pine nuts, lightly toasted

Basil, chopped

Salt

Pepper

Olive oil

Method:

1. Start by making the sauce. Put a glug of oil into a saucepan and add the tomato puree, garlic powder and sugar. Cook for 1 min.
2. Add the passata, stock, butter beans, soy sauce and juice from one tin of butter beans. Season with salt and pepper, then bring to a gentle simmer for around 30-35 mins stirring regularly
3. Pre-heat the oven to 180C. Place all the meatball ingredients in a large mixing bowl with a good pinch of seasoning. Mix thoroughly, squeezing the mixture with your hands to smooth the mix.  Roll into equal balls, roughly the size of a golf ball, and place on a lightly oiled baking tray. Put into the oven for 13 minutes - they should be firm to touch with a slight bounce.
4. In a medium frying pan, lightly toast the pine nuts.  Set aside.
5. When cooked, remove the meatballs from the oven.  Spoon the butter bean stew into a bowl and add 4-5 meatballs per portion.  Sprinkle over the basil, pine nuts, and more Parmesan if required.

Nutrition info: