Chia — the little seed with the huge nutritional profile. Known as a great source of healthy omega-3 fats and fiber as well as positive health effects such as boosting energy, stabilizing blood sugar, aiding digestion and lowering cholesterol.
In the early eighties, when the terracotta ‘Chia Pet’ figurines were first marketed, I really didn’t pay much attention to them. I just thought they were a cute way to grow a ‘houseplant’ never checking out their true potential.
Chia seeds have a fascinating and long history of use in several cultures. The word chia means ‘strength’ in the Mayan language. The Aztecs, Mayans and Incas, supposedly all used chia as a staple of their diets as well as an energy food.
There seem to be endless ways to use these naturally gluten free little seeds. Just to name a few would be, as an egg substitute, in puddings, as a thickener in soups and gravy, in meatballs, sprouted in salads or for breading fish or chicken.
One of the recipes I have featured in my ebook is Chia Chicken Meatballs served with a fresh zucchini sauce over linguine pasta.
My husband, Brion is all about anything that promotes good health so this meal works for him. The chia seeds definitely give these little chicken meatballs some extra ‘pizzazz’. Hope you enjoy.
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- 1/4 cup whole chia seeds
- 1/2 cup water
- 454 grams ground chicken
- 3/4 cup oatmeal
- 1/3 cup onion, chopped
- 1/4 cup Parmesan cheese
- 2 Tbsp olive oil
- 1 Tbsp parsley flakes
- 2 cloves garlic, minced
- 1/2 tsp dried oregano
- 1 1/2 tsp salt (I prefer Herbamare veg salt)
- 1/2 tsp black pepper
- 1/2 tsp red pepper flakes
- 1 cup zucchini, coarsely chopped
- 1/4 cup green onion, sliced
- 1 Tbsp (rounded) margarine
- 1 Tbsp flour
- 1/2 tsp seasoned salt
- 1/8 tsp pepper
- 1/2 cup milk
- 1/2 cup chicken broth
- 230 grams linguine pasta
- 1 Tbsp olive oil
- salt for boiling water
Ingredients
Fresh Zucchini Sauce
Linguine
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- In a small bowl, combine chia seeds with water; let stand for about 20 minutes.
- In a large bowl, use your hands to evenly combine the chia gel with the remaining meatball ingredients. Preheat oven to 375 F. Line a baking sheet with foil; coat lightly with baking spray. Scoop meatball mixture into 50 servings onto baking sheet. Bake 10-12 minutes; remove from oven. Cool half of the meatballs & freeze for another meal.
- In a saucepan, melt margarine; saute zucchini & green onion until tender. Sprinkle with flour & seasonings. Add milk/broth & cook, stirring until slightly thickened. Fold in baked chicken balls.
- Cook linguine about 14 minutes in salted boiling water to which 1 Tbsp of olive oil has been added. Drain & combine with meatball/sauce mixture.