Chicken Meatballs with Tomato Rice

Ingredients

• 500 g chicken mince
• 60 g gluten-free breadcrumbs
• 1 egg
• 20 g chive tops, finely chopped, divided
• 15 g fresh parsley, finely chopped
• 1 lemon, zest and juice
• 1 tsp smoked paprika
• 1 tsp sea salt
• ½ tsp freshly ground black pepper
• 2 tbsp garlic-infused oil
• 300 g long-grain rice (dry)
• 400 g chopped tomatoes (tinned)
• 650 ml low-FODMAP chicken stock
• 1 medium carrot (about 100g), finely diced
• 20 g butter
• 1 small courgette, coarsely grated and squeezed dry

Method

1. Tip the chicken mince, breadcrumbs, egg, chive tops, parsley, lemon zest, smoked paprika, salt and black pepper into a large bowl. Mix lightly with your hands until just combined; the mixture should hold together but still feel tender. Overwork it and the meatballs go tight and bouncy.
2. Shape into 16–18 even meatballs and chill on a tray for 10 minutes; they firm up and hold their shape in the pan.
3. Toast the smoked paprika you've already mixed in by getting the pan properly hot: warm the garlic-infused oil in a large ovenproof frying pan over medium-high heat until it shimmers. Brown the meatballs in two batches, 2–3 minutes a side, until deeply golden and releasing cleanly from the pan. Don't crowd them; all at once and the pan drops temperature, water seeps out, and you've steamed them grey instead of building a crust. Lift out and set aside; they'll finish cooking in the rice.
4. 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.
5. 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).
6. 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.
7. Spoon onto warm plates, scatter with the extra chive tops, and finish with a squeeze of lemon over each portion; the acid lifts the tomato and cuts through the buttery rice.