Turning the Page: Spaghetti with Chicken Meatballs and Spicy Red Pepper Sauce

I've made (and broken) my fair share of New Year's Resolutions in my life, but this year I'm trying something a little different. Instead of making a really specific resolution like taking up kale smoothies or losing those pesky 10 lbs around my midsection, I've resolved to simply take better care of myself.

By that, I mean I need to stop spending so many evenings on the couch, procrastinating on the more productive things I ought to be doing. It's far too easy for an entire evening to slip by watching bad TV, which happens to be my personal vice.

(Some people have a fondness for cigarettes or fine scotch... me, I love me some brainless television shows. I do draw the line at reality shows, though, because there's a difference between delightfully crappy and just plain bad.)

That's not to say that I'm planning on giving up bad TV entirely (especially not when we're into the final season of Glee), but I do plan on setting aside an evening or two to do more productive things.

Like, say, taking some classes to pick up some new skills, catching up with friends over drinks, researching my next big trip, or possibly reorganizing my disaster of a closet. Because no one ever looks back on their life and wishes they'd watched a few more episodes of Law and Order.

And heck, while I'm at it, I should probably try to eat a little better. More veggies and fiber, less desserts and greasy burgers.

I'm also trying to come up with some lightened-up makeovers for my favourite comfort foods, like these tender chicken meatballs tossed with spaghetti in a spicy red pepper sauce. It's the kind of dish that strikes a perfect balance between hearty and healthy, because there's really only so many salads a gal can eat before she's bored to tears.

I may even give those kale smoothies a try. I strongly suspect that's one resolution that won't stick, though.

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5.0 from 2 reviews

Spaghetti with Chicken Meatballs and Spicy Red Pepper Sauce

 

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Prep time

15 mins

Cook time

30 mins

Total time

45 mins

 

This healthier spin on spaghetti and meatballs cuts back on fat by using lean ground chicken and a flavourful roasted red pepper sauce.

Author: Isabelle Boucher (Crumb)

Recipe type: Main

Cuisine: Italian

Serves: 4

Ingredients

Meatballs:

• 1 lb lean ground chicken
• ½ cup panko breadcrumbs
• ¼ cup finely chopped fresh parsley
• 1 egg, lightly beaten
• 1 shallot, finely minced
• 1 tsp Worcestershire sauce
• 1 tsp dried oregano
• ¾ tsp salt
• ½ tsp ground fennel seed
• ½ tsp fresh ground black pepper
• 1 tbsp olive oil

Roasted Red Pepper Sauce:

• 1 tbsp olive oil
• 1 small yellow onion, finely diced
• 4 cloves garlic, finely minced
• ½ tsp red pepper flakes
• 1½ cups jarred roasted red peppers, drained and chopped
• ½ cup chicken broth
• 2 tbsp tomato paste
• ½ tsp salt
• ½ tsp fresh ground black pepper

Pasta and Garnishes:

• 1 lb uncooked spaghetti
• Grated Parmesan cheese (for garnish)
• Roughly chopped parsley (for garnish)

Instructions

Make the Meatballs:

1. In a large mixing bowl, combine the ground chicken, breadcrumbs, parsley, egg, shallot, Worcestershire sauce, oregano, salt, fennel and pepper. Using your hands, mix until evenly combined and then roll into 1" meatballs.
2. In a large heavy-bottomed skillet set over medium-high heat, brown the meatballs in olive oil for 5-7 minutes or until lightly browned on all sides, working in batches to avoid overcrowding the pan. Transfer to a rimmed baking sheet or large plate, and set aside.

Make the Sauce:

1. Wipe the pan clean with a paper towel, and turn down the heat to medium. Add the olive oil and onions, and saute until soft and translucent, about 3-5 minutes. Stir in the garlic and red pepper flakes, and continue cooking for about 1 minute, or until fragrant.
2. Transfer the cooked onions and garlic to a food processor. Add the roasted red peppers, chicken broth and tomato paste, and process until smooth. Season with salt and pepper.
3. Return the sauce to the pan and set over medium-high heat. Add the meatballs, along with any juices that might have accumulated. Bring to a simmer, then reduce heat to low and simmer for 10-15 minutes, or until the meatballs are cooked all the way through and sauce is slightly thickened.

Cook the Pasta and Assemble:

1. While the sauce is simmering, cook the pasta in a large pot of boiling salted water as per package directions.
2. Drain the cooked pasta, and dump it into the pan with the sauce and meatballs. Toss to coat, then divide between four large bowls. Sprinkle with Parmesan and chopped parsley before serving.

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