Chicken and ricotta meatballs with spaghetti
- Prepare
- less than 30 mins
- Cook
- 10 to 30 mins
- Serve
- Serves 2
These high-protein chicken and ricotta meatballs with spaghetti developed with nutritionist to the Red Roses, Aimee Ellen O'Keeffe is perfect for recovery after exercise. For optimum refuelling consume within 2 hours post exercise.
Each serving provides 531 kcal, 48.5g protein, 40.1g carbohydrate (of which 11g sugars), 20.5g fat (of which 6.6g saturates), 3.7g fibre and 2.25g salt.
Ingredients
For the meatballs
- 250g/9oz chicken mince
- 100g/3½oz ricotta
- 1 garlic clove, crushed
- 1 tbsp grated Parmesan (optional, plus extra to serve)
- 1 tbsp breadcrumbs
- 1 tsp dried Italian herbs
- drizzle olive oil
- salt and freshly ground black pepper, to taste
For the tomato and spinach sauce
- 1 tbsp olive oil
- 1 garlic clove, thinly sliced
- 1 tbsp tomato puree
- 400g tin chopped tomatoes
- ½ chicken stock pot
- 50g/1¾oz baby spinach
- 150g/5½oz spaghetti or tagliatelle
- fresh basil leaves (optional)
Method
To make the meatballs, mix together the chicken mince, ricotta, garlic, Parmesan (if using), breadcrumbs, herbs, salt, and pepper in a bowl.
Gently roll the mince mixture into 10–12 equal sized small meatballs using damp hands. Place in the fridge for 10 minutes if time allows.
Heat a drizzle of olive oil in a large frying pan over a medium-high heat. Fry the meatballs in batches for 6–8 minutes until browned all over. Don’t overcrowd the pan. Remove them from the pan and set aside.
To make the sauce, in the same pan, add the olive oil and sliced garlic. Cook for 30 seconds, until fragrant then stir in the tomato purée and chopped tomatoes. Simmer for 5 minutes, then add the chicken stock pot and a quarter of the tomato tin of water and stir until the stock is dissolved.
Return the meatballs to the pan and simmer gently for a further 5–7 minutes until cooked through. Stir in the spinach at the end until wilted.
Meanwhile, cook the spaghetti in a large pan of salted boiling water according to packet instructions. Drain and reserve a little pasta water.
Toss the drained spaghetti into the sauce. If the sauce needs further loosening, add a splash of the pasta water.
Serve in pasta bowls and top with extra Parmesan and fresh basil if using.
