Mediterranean chicken meatballs with lemony white beans are a one skillet mediterranean dinner: ground chicken seasoned with lemon and parsley, seared until golden, then finished in a pan of cannellini beans. It takes about 45 minutes and keeps well for lunches. For the nutrition basis, see the USDA FoodData Central database.
Table of Contents
Why this recipe works
- One skillet, two parts. The meatballs brown in the same pan that then warms the beans, so there is little to wash.
- Almond flour binder. It holds the meatballs together without breadcrumbs, which keeps the recipe lighter in carbs.
- Beans for fibre. Cannellini beans supply most of the fibre, about 3 g per serving.
- Bright finish. Lemon and parsley lift the beans so the dish tastes fresh rather than heavy.
Ingredients
Makes 4 servings (3 meatballs and a quarter of the beans each).
- Over greens with a spoon of the bean liquid for a light dinner.
- With warm flatbread for a Mediterranean-style plate.
- With sliced cucumber and tomato for a fresh side.
Storage and meal prep
Cool the meatballs and beans, then refrigerate in airtight containers and use within three days. This is a conservative home guideline, not a tested shelf life. Reheat in a covered pan with a splash of water until hot throughout. Freezing is possible, but the beans soften when thawed. Do not leave cooked food at room temperature for more than two hours.
Nutrition per serving
| Nutrient | Per serving |
|---|---|
| Calories | 322 kcal |
| Protein | 32 g |
| Fat | 15 g |
| Total carbs | 15 g |
| Fiber | 4 g |
| Net carbs | 11 g |
Nutrition is an estimate and varies with brands and exact portion sizes.
Frequently asked questions
Are Mediterranean chicken meatballs with lemony white beans high in protein?
Yes. Chicken meatballs with white beans give about 32 g of protein per serving, from the chicken, eggs, almond flour and beans, calculated from the ingredient list.
Can I use canned chickpeas instead of white beans?
Yes. The texture changes a little, and the carbohydrate and fibre totals will differ from these figures.
How do I know the meatballs are cooked?
Cut one meatball open or use a thermometer. The centre should reach 165 degrees F (74 degrees C) and show no pink.
Can I freeze these meatballs with beans?
You can, but the beans soften when thawed. Freezing the meatballs alone gives better texture.
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