Chicken Meatballs with Tomato Rice
Bright lemon wedges and a flurry of chive tops over the steaming, tomato-stained rice, the meatballs glossy and tucked into the grains.
Ingredients
Serves 4- 500 gchicken mince
- 60 ggluten-free breadcrumbs
- 1egg
- 20 gchive tops, finely chopped, divided
- 15 gfresh parsley, finely chopped
- 1lemon, zest and juice
- 1 tspsmoked paprika
- 1 tspsea salt
- ½ tspfreshly ground black pepper
- 2 tbspgarlic-infused oil
- 300 glong-grain rice (dry)
- 400 gchopped tomatoes (tinned)
- 650 mllow-FODMAP chicken stock
- 1medium carrot (about 100g), finely diced
- 20 gbutter
- 1small courgette, coarsely grated and squeezed dry
Method
- Put the chicken mince, breadcrumbs, egg, half the chive tops, parsley, lemon zest, smoked paprika, salt and black pepper in a large bowl. Mix lightly until just combined; overworking makes firm meatballs.
- Shape into 16–18 even meatballs and chill on a tray for 10 minutes; they firm up and hold their shape in the pan.
- Warm the garlic-infused oil in a large ovenproof frying pan over medium-high heat. Brown the meatballs in two batches for 2–3 minutes on each side, until golden and releasing cleanly from the pan. Lift out and set aside; they finish cooking in the rice.
- Drop the diced carrot and grated courgette straight into the same pan, scraping up any stuck bits. Sweat for 3–4 minutes, stirring, until softened and the courgette's liquid has cooked off. Season with a pinch of salt now to draw the moisture out. Tip in the dry rice and stir for 1–2 minutes until the grains look glossy and a touch translucent at the edges.
- Pour in the chopped tomatoes and chicken stock. Stir, taste and season, then nestle the browned meatballs back in. Bring to a gentle simmer, cover tightly, and cook for 18–20 minutes, until the rice is tender but separate and the meatballs are firm and springy (75°C for 30 seconds in the centre).
- Take off the heat, dot the butter across the top, replace the lid and rest for 3 minutes. Stir the butter through gently so the rice glistens.
- Spoon onto warm plates, scatter over the remaining chive tops and finish with a squeeze of lemon.
Per serving
- kcal
- 686
- protein
- 34.3g
- fibre
- 4.9g
- carbs
- 82.1g
- fat
- 23.6g
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