Makes 4 Servings
Per serving (about 1 1/3 cups pasta mixture, 4 meatballs, about ½ cup sauce, and 1 tablespoon Parmesan) 415 Calories, 6 Grams Fat, 9 PPV
¼ pound ground skinless chicken breast
½ cup grated Parmesan cheese
¼ cup plain dried breadcrumbs
¼ cup chopped fresh flat-leaf parsley
¼ cup fat-free milk
1 large egg white
1 garlic clove, minced
½ teaspoon dried oregano
16 (1/2-inch) cubes part-skim mozzarella cheese
2 cups fat-free marinara sauce
½ cup water
8 ounces whole wheat penne
2 cups thinly sliced kale
1. Mix together the chicken, ¼ cup of the Parmesan, the bread crumbs, parsley, milk, egg white, garlic, and oregano in a large bowl until combined well. Divide the chicken mixture into 16 equal portions. Shape each portion around a mozzarella cheese cube to form 16 stuffed meatballs.
2. Meanwhile, combine the marinara sauce and water and bring to a simmer in a large skillet. Gently add the meatballs; cover and simmer, turning the meatballs a few times, until cooked through, about 10 minutes.
3. Cook the penne according to the package directions, omitting the salt if desired, and adding the kale during the last 1 minute of cooking; drain.