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Meal Prep Garlic Butter Chicken Meatballs with Cauliflower Rice


  • Author: Lana
  • Total Time: 1hour

Ingredients

Scale

For the Garlic Butter Chicken Meatballs:

  • 1 lb ground chicken: The base for the meatballs, providing lean protein.
  • 1/4 cup breadcrumbs: Helps bind the meatballs together and gives them a light texture.
  • 1/4 cup grated Parmesan cheese: Adds richness and flavor to the meatballs.
  • 2 cloves garlic: Minced, for a punch of garlic flavor.
  • 1 egg: Binds the ingredients together for a firm meatball texture.
  • 1 teaspoon dried oregano: Adds a savory herb flavor to the meatballs.
  • 1 teaspoon dried parsley: For a fresh, herbaceous note.
  • Salt and pepper: To taste, for seasoning.
  • 2 tablespoons olive oil: For cooking the meatballs in the pan.

For the Garlic Butter Sauce:

  • 1/2 cup unsalted butter: The base of the garlic butter sauce, adding richness and flavor.
  • 3 cloves garlic: Minced, for a bold garlic flavor.
  • 1 tablespoon fresh lemon juice: Balances the richness of the butter with a bright citrusy note.
  • 1 tablespoon fresh parsley: Chopped, for a fresh finish.
  • Salt and pepper: To taste.

For the Cauliflower Rice:

  • 1 medium head of cauliflower: Grated or pulsed into rice-sized pieces.
  • 2 tablespoons olive oil: For sautéing the cauliflower rice.
  • 1/2 small onion: Chopped, for added flavor.
  • 2 cloves garlic: Minced, to enhance the overall flavor.
  • Salt and pepper: To taste.
  • 1/4 cup fresh parsley: Chopped, to garnish.

Instructions

FIRST STEP: PREPARE THE GARLIC BUTTER CHICKEN MEATBALLS

  1. Mix the Meatball Ingredients: In a large bowl, combine the ground chicken, breadcrumbs, grated Parmesan cheese, minced garlic, egg, dried oregano, dried parsley, salt, and pepper. Use your hands or a spoon to mix everything together until fully combined.
  2. Form the Meatballs: Using your hands, form the mixture into small meatballs, about 1 to 1.5 inches in diameter. Make sure they are evenly sized so they cook at the same rate.
  3. Cook the Meatballs: Heat the olive oil in a large skillet over medium heat. Once the oil is hot, add the meatballs to the pan, making sure not to overcrowd them. Cook the meatballs for 6-8 minutes, turning occasionally, until they are golden brown on all sides and cooked through (an internal temperature of 165°F/75°C). Remove the meatballs from the skillet and set them aside.

SECOND STEP: MAKE THE GARLIC BUTTER SAUCE

  1. Melt the Butter: In the same skillet, melt the unsalted butter over medium heat. Once melted, add the minced garlic and sauté for about 1-2 minutes, until fragrant.
  2. Add Lemon and Season: Stir in the fresh lemon juice, salt, and pepper. Let the sauce simmer for an additional 2-3 minutes, allowing the garlic to infuse the butter with its flavor.
  3. Return the Meatballs: Add the cooked chicken meatballs back to the skillet, tossing them in the garlic butter sauce to coat them thoroughly. Allow the meatballs to simmer in the sauce for about 5 minutes to absorb all the delicious flavors.

THIRD STEP: MAKE THE CAULIFLOWER RICE

  1. Prepare the Cauliflower: Remove the leaves and stem from the cauliflower. Cut the cauliflower into smaller florets, then pulse them in a food processor until they resemble rice-sized pieces. Alternatively, you can use a box grater to grate the cauliflower into rice-sized pieces.
  2. Sauté the Cauliflower Rice: Heat the olive oil in a large pan or skillet over medium heat. Add the chopped onion and minced garlic, sautéing for about 2 minutes until softened and fragrant.
  3. Cook the Cauliflower Rice: Add the cauliflower rice to the pan, season with salt and pepper, and cook for about 5-7 minutes, stirring occasionally. The cauliflower rice should be tender but not mushy. If you prefer your rice a bit softer, cook it for an additional 2-3 minutes.
  4. Garnish the Rice: Once the cauliflower rice is cooked, remove it from the heat and stir in fresh parsley for a burst of color and flavor.

FINAL STEP: ASSEMBLE AND SERVE

  1. Plate the Dish: Divide the cauliflower rice evenly among your serving plates. Top with the garlic butter chicken meatballs, spooning extra sauce from the skillet over the meatballs.
  2. Garnish: Garnish with additional chopped parsley for a fresh touch. Serve immediately, or allow the dish to cool for meal prep storage.
  • Prep Time: 15minutes
  • Cook Time: 45minutes

Nutrition

  • Serving Size: 6
  • Calories: 400
  • Fat: 25g
  • Carbohydrates: 15g
  • Protein: 30g