Heart Healthy Chicken Meatballs & Sauce

Two things I have always missed most as a Type 2 Diabetic are potatoes and pasta. Potatoes are quite possibly the worst for a diabetic with a GI of 95 baked and 82 boiled, so they're just gone except on Saint Patrick's Day. 

Pasta, I learned, is at the high end of the low GI range at 52-54, so it's somewhat okay, but the issue with regular pasta is the glycemic load. Let's be honest... Who can really limit themselves to a sensible portion of our beloved macaroni? ;-) 

Here's the thing, though. We diabetics CAN have pasta... we just have to exercise portion control. These crazy good heart healthy meatballs will help with that, and a well made green salad will take care of the rest. :-)

In addition to finally understanding pasta for diabetics, my very Italian wife Carolyn and I have figured out a recipe for some really good chicken meatballs since we've pretty much eliminated red meat from our diet. All in all, we have created a meal healthy enough to allow us to have a traditional Sunday dinner again. Enjoy!

The Sauce
Ingredients:

• 2 28 oz cans peeled plum tomatoes

• 2 tsp kosher salt (1.25 regular)

• 2 tsp garlic powder

• 1 tsp dried parsley or 1 tbsp fresh, minced

• 1 tsp dried basil or 1 tbsp fresh, minced

• 1/4 tsp black pepper

• avocado oil and chicken bits from the fry pan when meatballs are done

Preparation:
Run the two cans of tomatoes through the blender and get them going over medium heat in a sauce pan big enough to later add ten meatballs. Add all dry ingredients and bring to a simmer, stirring occasionally.

The Meatballs
Ingredients:

• 1.5 lbs ground chicken breast

• 2 eggs

• 2 tbsp fresh parsley, minced

• 2 tbsp parmesan cheese

• 1/4 tsp garlic powder

• 1 tsp salt

• 1/4 tsp black pepper

• 1/2-3/4 cup flavored bread crumbs

• 4-5 tbsp avocado oil

Preparation:
In a large mixing bowl beat the two eggs and mix in parsley, cheese, garlic powder, salt and pepper. Add meat and mix thoroughly. Finally, add 1/2 cup bread crumbs and blend. Gauge the mixture for balling and add more breadcrumbs if needed. Shape the mix into ten meatballs.

Heat avocado oil on medium high in large fryer and add meatballs.

Brown meatballs on all sides, which may require some skillful balancing, nearly cooking them fully. 

Once meatballs are a nice golden brown, add them to the simmering sauce.
Scrape any chicken bits in fryer and add them, along with the oil, to the sauce.

Stir oil into sauce and simmer for 20-30 min, making sure meatballs are cooked through.
Boil the your favorite pasta according to their directions in salted water and serve sensible portions. :-)

Blessed be... and happy cooking!