Tuesday, January 17, 2012

Mini Chicken Bran Balls with Fettuccine & Minted Yogurt Sauce

Hello Blog World,

I am doing a lot of hand appliqueing this week so there won’t be too much other crafting done, but today I am sharing a recipe that we had the other night that was absolutely delicious.

One of my goals this year is to stay on my Healthy Lifestyle Challenge and so far it’s about half half, but this recipe definitely falls into healthy weighing in at a whoppnig 496 calories per serve and only 5.7 grams of fat!!

I present to you today Mini Chicken Bran Balls with Fettuccine and Minted Yogurt Sauce

(full recipe after the pretty pictures)


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So gather all your wonderful fresh ingredients

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Combine chicken, onions, garlic, parsley, oats, sultanas and
one egg white in a bowl and mix well and then makes some balls

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Dip them in some egg white and your crushed brand flakes and bake.
Prepare your pasta and sauce while balls are baking, then serve

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Full Recipe from CalorieKing.com.au

Ingredients:
  • 400 g leanchicken mince
  • 3 spring onions, thinly sliced
  • 1 garlic clove
  • 2 Tbsp parsley, freshed, chopped
  • 2/3 cup oats, rolled
  • 1/3 cup sultanas
  • 2 egg whites, lightly beaten
  • 1/4 cup flour, plain
  • 2 Tbsp bran flakes
  • 2 L water
  • 250 g spinach fettuccine
  • 200 g yogurt, plain, non-fat
  • 1 1/2 Tbsp lemon juice
  • 2 Tbsp mint, fresh, chopped
Directions:
Combine chicken, onions, garlic, parsley, oats, sultanas and one egg white in a bowl and mix well.

Shape into small balls about 3.5 cm in diameter. Roll eachball in flour and shake off the excess.  Dip in lightly beaten egg white and then bran flakes. Lightly spray with cooking oil and then bake on an oven tray lined with baking paper in a moderate oven 180*C for 15 minutes or until cooked.

While the meatballs are cooking prepare the pasta. Bring water to a boil in a large saucepan. Gradually add pasta and gently boil until just cooked.

Prepare the yogurt sauce by combining the yogurt, juice, mint and pepper.

Drain and serve with meatballs and yogurt sauce.


So that’s that, I have adapted this recipe from CalorieKing.com.au, this is a wonderful site with food diary, forums and chat for support and plenty of info packed articles. There is an American site too, just omit the .au.  Check it out if your keen or look me up here.

Now I am off to do some more hand appliqueing and then jumping on the treadmill.

Until then happy crafting.

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1 comments:





Latoya @ The Scott's Crib said...

Hi Michelle, that sure does look good! Okay, now I'm hungry...lol. Thanks so much for linking up to the challenge and I can't wait to hear more about your healthier lifestyle changes in 2012!

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