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Chicken Meatballs with Tangy Sauce

Serves 12


    These are fun finger foods for after-school snacks or popped in a lunchbox the next day. They’re also free of nuts, gluten, and dairy. It’s all about the sauce, though, so don’t skip this step! If serving in a lunchbox the next day, place sauce in a separate container or compartment of the lunchbox for dipping, pack the chicken balls on ice—and be sure your child’s teacher has a safe microwave for reheating.


    Chicken Meatballs with Tangy Sauce


    • 1 lb (454 g) ground organic chicken
    • 1/2 cup (125 mL) grated carrot
    • 1/2 cup (125 mL) grated sweet potato
    • 1/4 cup (60 mL) finely chopped white onion
    • 1 tsp (5 mL) garlic powder
    • 2 tsp (10 mL) Italian seasoning
    • 1 organic egg, whisked
    • 1/2 cup (125 mL) ground flaxseed
    Tangy sauce
    • 5 1/2 oz (156 mL) can tomato paste
    • 3 Tbsp (45 mL) Dijon mustard
    • 1/4 cup (60 mL) maple syrup
    • 1/4 cup (60 mL) tamari soy sauce
    • 3 Tbsp (45 mL) apple cider vinegar
    • 1 1/2 tsp (7 mL) garlic powder
    • 1 1/2 tsp (7 mL) onion powder
    • Black pepper, to taste


    Per serving:

    • calories139
    • protein10g
    • fat7g
      • saturated fat2g
      • trans fat0g
    • carbohydrates12g
      • sugars6g
      • fibre3g
    • sodium436mg



    Preheat oven to 350 F (180 C). Grease baking sheet with coconut oil or line with parchment paper.


    In large bowl, combine ground chicken, grated carrot and sweet potato, onion, garlic powder, Italian seasoning, egg, and flaxseed. The best way to combine all the ingredients is to use your hands. Form into 1 1/2 in (3.75 cm) diameter balls, place on baking sheet, and place in preheated oven.


    Bake for approximately 20 to 24 minutes. After 10 minutes, turn meatballs over so they cook evenly. Meatballs must be 165 F (75 C) when tested with a meat thermometer in the centre to be assured theyu2019re fully cooked.


    To make Tangy Sauce, in medium bowl, combine all sauce ingredients and whisk together. Set aside until meatballs are ready. Remove meatballs from oven and coat with sauce just before serving.


    If serving in a lunchbox the next day, let meatballs cool completely and refrigerate these and the sauce until packing lunchbox with meatballs and sauce separately.


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    This recipe is part of the 5 lunchbox ideas collection.



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    Going Pro

    Going Pro

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