Chicken Zucchini Meatballs
Put zucchini to work in these light and tender chicken zucchini meatballs, packed with creamy crumbled feta cheese, Panko, and plenty of fresh parsley for pop. These have a light Mediterranean vibe and go really well with pasta or grain bowls, cucumber salads, Tzatziki, and all the herbs you can gather.
Ingredients
- 1 small zucchini grated (about 1 cup, no need to press out extra water)
- 1/2 cup Panko breadcrumbs
- 1/2 cup crumbled feta
- 2 Tablespoons minced fresh parsley
- 3/4 teaspoon each garlic powder, onion powder, and kosher salt
- 1 pound lean ground chicken
- 1-2 Tablespoons extra-virgin olive oil
- pasta or grains, cucumber salad, Tzatziki, dill or other herbs for serving
Instructions
- In a large bowl, combine the grated zucchini, Panko, feta, parsley, garlic powder, onion powder, and kosher salt. Use a fork to mix these together well.1 small zucchini, 1/2 cup Panko breadcrumbs, 1/2 cup crumbled feta, 2 Tablespoons minced fresh parsley, 3/4 teaspoon each garlic powder, onion powder, and kosher salt
- Add the ground chicken. Continue using the fork to gently pull the zucchini mixture through the chicken, until it is pretty even. Try not to overmix.1 pound lean ground chicken
- Scoop the mixture into meatballs of about 1 and ½ Tablespoons each and arrange on a plate or piece of parchment paper. Roll gently between your hands to smooth them out.
- Warm olive oil in a large pan — preferably a non-stick or well-seasoned cast-iron skillet — over medium-high heat.1-2 Tablespoons extra-virgin olive oil
- When the oil is hot enough to shimmer, add the meatballs a few at a time. It’s best to work in batches to avoid overcrowding. Cook for 3-5 minutes without prodding, then gently turn them to brown on another side. If the meatballs do not release easily, let them brown on the original side for another minute or two, then try again.
- Continue to turn and brown the meatballs in batches, adding more small drizzles of olive oil if the pan looks very dry. When meatballs are brown on most sides and cooked through to an interior temperature of 165°F, remove to a plate and set aside.
- Serve with pasta or grains, salad, olives, Tzatziki or other sauce, and herbs, as desired.pasta or grains, cucumber salad, Tzatziki, dill or other herbs
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Notes
- Substitute ground turkey with no other changes.
- Toss extra shredded zucchini into a tightly-sealed container, store in the refrigerator, and use within a couple of days to make zucchini basil pesto, banana zucchini muffins, or crispy zucchini fritters.
- If you prefer to bake the meatballs, use a parchment-lined baking sheet. They will take approximately 20 minutes at 375°F.
Nutrition Estimate
Calories: 281 kcal, Carbohydrates: 8 g, Protein: 24 g, Fat: 17 g, Saturated Fat: 6 g, Polyunsaturated Fat: 2 g, Monounsaturated Fat: 8 g, Trans Fat: 0.1 g, Cholesterol: 114 mg, Sodium: 778 mg, Potassium: 757 mg, Fiber: 1 g, Sugar: 2 g, Vitamin A: 346 IU, Vitamin C: 11 mg, Calcium: 124 mg, Iron: 2 mg