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• Recipe Overview
• Ingredients
• Processes - Utensils
• Instructions

• Cuisine

  European >> Italian >> Italian

• Dietary Style

• Source

  Genius Kitchen(food.com)

| 1. Heat your oven to 325°F. | 2. In a dry skillet over medium heat, toast the fennel seeds and red chili flakes until their aroma begins to smell smoky and more pronounced. Do not let them burn. Remove them from heat and grind them, in a coffee or spice grinder, with 1 teaspoon -each- of dried basil, marjoram, and thyme. Set this spice blend aside. | 3. In a skillet over medium heat, sauté the three ounces Vidalia onions, green bell pepper, and celery in 1 1/2 tablespoons extra virgin olive oil. | 4. Season the vegetables with 1/4 teaspoon -each- of salt and black pepper. (Adjust to reflect personal tastes.) Add 5 cloves of minced garlic and continue to sauté until the vegetables are completely softened. | 5. Add the three tablespoons skim milk to the vegetables and cook to further soften them until all the milk appears to have been absorbed. | 6. Remove the vegetables from heat and cool for a few minutes. | 7. In a bowl, mix the ground chicken, 1 teaspoon salt, 1/2 teaspoon black pepper, 1 egg, 1 ounce parmesan cheese, and the spice blend (see step 2, above) with a wooden spoon. Blend thoroughly. | 8. Add the cooled vegetables and stir them in to the chicken mixture, completely incorporating the them. | 9. Keeping one hand dry, form small, golf-ball sized balls (about 1-1/2 inches in diameter) from the meat and roll in the flour. Roll the floured meatballs in your hand to remove the excess. (NOTE: You will probably use a cup of flour, but only an ounce or so will stick to the meatballs when you knock off the excess.) This will make approximately 20 meatballs. | 10. In a skillet over medium, heat 2 tablespoons extra virgin olive oil until hot. Add the meatballs (do not over-crowd; do this in several batches if necessary) and lightly brown them on one side, first, before flipping them over and doing the other. Each side should take about 3 minutes. | 11. When all the meatballs have been browned, set them aside and -in the skillet where they were browned- sauté 3 minced garlic cloves and the 1 ounce of minced shallot. Add the diced tomatoes, teaspoon of both marjoram and thyme, and the 1/4 teaspoon of both salt and black pepper. Mix together and bring to a simmer. | 12. Simmer, uncovered, for 5 minutes. | 13. Place the browned meatballs in a baking dish and pour the tomato mixture over them. Put the meatballs and sauce in the oven for 45 minutes. | 14. Remove the finished meatballs, place them on a platter, and garnish with 1 ounce grated parmesan cheese and 1 ounce finely chopped green onion. | 15. Serve family style with rice, pasta, gnocci, or broccoli. | ---------------------------------------------------------------------------

Estimated Nutritional Profile for Ingredients

Ingredient Name	Quantity	Unit	State	Energy (kcal)	Carbohydrates	Protein (g)	Total Lipid (Fat) (g)
fennel seed	4	teaspoons		27.6	4.1832	1.264	1.1896
red pepper flake	1/2	teaspoon	crushed	75.65	0.0	16.83	0.425
basil	1	teaspoon	dried	0.2032	0.0234	0.0278	0.0057
marjoram	1	teaspoon	dried	1.626	0.3634	0.076	0.0422
thyme	1	teaspoon	dried	0.8079999999999999	0.1956	0.0445	0.0134
vidalia onion	3	ounces	chopped	75.65	0.0	16.83	0.425
green bell pepper	3	ounces	chopped	17.8602	3.9122	0.6123	0.2296
celery	3	ounces	chopped	13.6078	2.5259	0.5868	0.1446
extra virgin olive oil	1 1/2	1/2		75.65	0.0	16.83	0.425
salt	1/4	teaspoon		-	-	-	-
black pepper	1/4	teaspoon		1.4432	0.3677	0.0597	0.0187
garlic clove	5			75.65	0.0	16.83	0.425
milk	3	tablespoons	skim	103.5	2.4930000000000003	1.0305	10.728
chicken	1	lb	ground	965.6022	0.5893	83.0962	67.2295
salt	1	teaspoon		-	-	-	-
black pepper	1/2	teaspoon		1.4432	0.3677	0.0597	0.0187
breadcrumb	1/2	cup		75.65	0.0	16.83	0.425
egg	1			71.5	0.36	6.28	4.755
parmesan cheese	1	ounce	grated	104.8931	11.3398	11.3398	1.4175
extra virgin olive oil	2	tablespoons		75.65	0.0	16.83	0.425
flour	1	ounce	used	123.0368	9.0492	10.7189	5.8542
marjoram	1	teaspoon	dried	1.626	0.3634	0.076	0.0422
thyme	1	teaspoon	dried	0.8079999999999999	0.1956	0.0445	0.0134
salt	1/4	teaspoon		-	-	-	-
black pepper	1/4	teaspoon		1.4432	0.3677	0.0597	0.0187
garlic clove	3		minced	13.41	2.9754	0.5724	0.045
shallot	1	ounce	minced	20.4116	4.7627	0.7087	0.0283
tomato	15	ounces	diced canned	97.8057	21.6874	5.1029	0.8505
parmesan cheese	1	ounce	grated	104.8931	11.3398	11.3398	1.4175
green onion	1	ounce	chopped	7.6544	1.6273	0.275	0.1332

- Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.