Linguine Al Limone with Chia-Chicken Meatballs

Since we last spoke, many things in my life have changed. One of those many changes has been the focus on my diet.  Not just for weight loss, but for optimum health benefits so I can enjoy increased energy, focus, and just feel great on a daily basis. Over the last couple years, I have taken the time to learn more about some healthy ingredients that can be added to a variety of things like smoothies or even things like this delicious pasta dish. Some of these ingredients go virtually undetected, but offer amazing health benefits and when used as an ingredient substitute, can even slightly decrease the overall calories and nutritional makeup of your creation.

The ingredient I'd like to focus on today is chia seeds, which in this recipe from Epicurious, replaces the egg portion of the meatball mixture when these seeds are mixed with water to form a fiber-packed gel.  

In the 1/4 cup of chia seeds used in this recipe, there are:

• 22 grams of fiber
• 18 grams of fat (but 10 of those grams are Omega-3s)
• 9 grams of protein

In addition to the chia seeds, some other healthy components making up these meatballs are oatmeal instead of bread crumbs and my additional of finely chopped kale.  These meatballs had a great texture, they were packed with flavor, and had a nice spice to them from the red pepper flake.  Couple that with the lemony creaminess of the sauce that was just enough to cling to the linguine noodles and give the finely grated Parmesan cheese something to adhere to.  

I will most definitely be making this dish again and again.  I was really happy with it. 

Start out by making the chia gel by combining 1/4 cup chia seeds with 1/2 cup water and letting the soak for 20 minutes.  Then stir and it turns into this mushy gel mixture.  It's not pretty, but it is a fabulous substitution if you don't have an egg on hand or you would rather not use an egg... where my vegans at?

Once the chia gel is ready, combine all meatball ingredients in a large bowl with your hands.  Form the mixture into about 30 meatballs using a tablespoon to measure the portion size.  

They are NOT pretty before you cook them and they are pretty delicate in texture.  They're very soft and they feel like they could just mush and fall apart...  they won't.  Just be careful when you go to pan fry them, allowing them to brown for a few minutes on one side before moving them around in the pan to brown on all sides.  Use a sturdy spatula to help scrape them from the pan to keep them in tact.  As they cook, they will firm up nicely.

See?  Now they look delicious... and they were.

After boiling the whole wheat linguine in salted water until al dente, put together the ingredients for the sauce and bring to a boil.  Then reduce the heat to low and add the cooked pasta and toss to combine.  Hit it with the added salt and pepper and grated Parmesan cheese.

Add the meatballs back to the pan and toss to combine.

This was a pretty great recipe as the only thing I ended up changing was the addition of the kale in the meatball mixture.  I hope you enjoy this pasta as much as I did and the best part is, it was super healthy!

Until next time, kids.

-Tara

Linguine Al Limone with Chia-Chicken Meatballs 

Ingredients

• 1/4 cup chia seeds
• 1/2 cup water
• 1 pound ground chicken
• 3/4 cup rolled (old-fashioned) oats
• 1/3 cup coarsely grated or minced red onion
• 3 large leaves of lacinato kale, spines removed, finely chopped
• 1/3 cup plus 1/4 cup grated Parmigiano-Reggiano cheese
• 3 tablespoons extra-virgin olive oil
• 1/4 cup finely chopped fresh flat-leaf parsley
• 1 teaspoon finely chopped fresh oregano, or 1/2 teaspoon dried oregano
• 2 cloves garlic, peeled and minced
• 1 1/2 teaspoons sea salt
• 1 teaspoon freshly ground black pepper
• 1/2 teaspoon red pepper flakes
• 1 tablespoon light olive oil (for pan frying the meatballs)
• 12 ounces whole grain linguine
• 1/3 cup half-and-half
• Juice and zest of 1 large lemon
• 3/4 cup reserved pasta water
• 2 tablespoons thinly sliced or chopped fresh basil

Preparation

In a liquid measuring cup or small bowl, whisk together the chia seeds and water and let stand for about 20 minutes. (Makes 3/4 cup extra-thick chia gel.)

In a large bowl, use your hands to evenly combine the chia gel, ground chicken, oats, onion, kale, 1/4 cup of the cheese, 2 tablespoons of the olive oil, the parsley, oregano, garlic, 1 teaspoon of the salt, 1/2 teaspoon of the black pepper, and the red pepper flakes. When evenly combined, firmly form mixture into 30 meatballs (about 1 tablespoon each).

Heat light olive oil over medium heat, then add the meatballs to the pan, being careful not to over-crowd the pan. You may have to cook the meatballs in two batches. Remove from pan when meatballs are browned on all sides and cooked through. About 15 minutes, rotating only as needed.

Alternatively, line a large rimmed baking sheet with aluminum foil and coat with cooking spray. Arrange the meatballs on the baking sheet and roast until well done, about 20 minutes. Insert 4 (10-inch) skewers into cooked meatballs, 5 meatballs each. If necessary, keep warm in 175°F oven while preparing linguine.

Cook the linguine according to package directions. Drain the pasta, reserving 3/4 cup pasta cooking water.

Bring the half-and-half, the remaining 1 tablespoon of extra virgin olive oil, and reserved pasta water to a boil over high heat in a large saucepan. Add the drained pasta and toss to combine. Add the lemon juice and toss to combine. Add the remaining 1/3 cup of cheese, 1/2 teaspoon of salt, and 1/2 teaspoon of black pepper and toss to combine.

Add the cooked meatballs back to the pan and toss to combine with the pasta.

Serve topped with finely grated Parmesan cheese, lemon zest, and fresh basil.