Make Ahead High Protein Chicken Meatballs and Tuscan Beans

Here’s a quick and delicious protein boost that will simplify your week: high-protein, healthy chicken meatballs with Tuscan Bean, from our new Make-Ahead 30-Day Meal Plan! These chicken meatballs are easy to make in batches and store for a convenient go-to meal or snack when you need something nourishing and filling in a pinch. They are packed with lean protein and wholesome ingredients and are perfect for busy days when you’re on the move and want to keep your nutrition and energy on track. You can keep these tasty meatballs in your fridge or freezer, and you’ll have a satisfying option ready whenever you need it! All in all, this high-protein meal provides a balanced combination of macronutrients, perfect for supporting your full and active lifestyle.

Ingredient-by-Ingredient Nutritional Highlights

For this chicken meatballs and Tuscan bans recipe, here’s a deeper look at the nutritional information for each key ingredient and the overall recipe, which makes it a powerful choice for a healthy, balanced meal.

1. Ground Chicken (16 oz): Chicken is a lean protein source, low in fat, and helps build and maintain muscle. This amount provides about 40g of protein per serving.

2. Cherry Tomatoes (2 cups): Cherry tomatoes are high in antioxidants like lycopene and vitamin C, which help fight inflammation and support immune health.

3. Great Northern Beans (½ cup): Great Northern beans are rich in fiber, which helps digestion and satiety. They also provide plant-based protein and important minerals like magnesium and iron.

4. Parmesan Cheese (1 tbsp): Parmesan offers a little calcium for bone health, along with some protein. It’s also low in lactose, making it easier to digest for those who are lactose-sensitive.

5. Olive Oil (½ tbsp): Olive oil is rich in monounsaturated fats, which are heart-healthy and support cellular health. This ingredient adds beneficial fats and flavor to the recipe.

6. Arugula (2 cups): Arugula is a nutrient-dense green, high in fiber, vitamins A, K, and C, and contains antioxidants. It also provides folate, which supports heart health and cognitive function.

Health Benefits of Chicken Meatballs & Tuscan Beans

This recipe is ideal for those who need a quick, healthy, and protein-rich meal to keep energy levels steady. The high fiber content from beans and arugula aids digestion and satiety, while lean proteins from chicken and beans contribute to muscle repair and metabolic health. Plus, the blend of tomatoes, garlic, and red pepper flakes adds antioxidants, supporting a strong immune system.

Chicken Meatballs with Tuscan Beans

Prep time: 10 minutes

Cook time: 20

Makes: 2 servings

INGREDIENTS

• 1 16 oz [454.4 g] Ground Chicken

• 1 tsp [1.8 g] Red Pepper Flakes

• 1 clove [3 g] Garlic (Minced)

• 1 tbsp [5 g] Parmesan Cheese (Shredded)

• 1 tsp [1.8 g] Italian Seasoning

• 0.5 tbsp [7 g] Olive Oil

• 3 clove [9 g] Garlic (Minced)

• 2 cup [298 g] Cherry Tomatoes

• 0.5 cup [88.5 g] Great Northern Beans (cooked/canned) (Drained and rinsed)

• 1 tsp [1.8 g] Red Pepper Flakes

• 0.25 cup [59.25 g] Water

• 2 cup [40 g] Arugula (Rocket)

DIRECTIONS

1. Preheat the oven to 350 degrees F (174 degrees C).

2. In a bowl, mix the ground chicken, half of the red pepper flakes, the first portion of minced garlic, and Parmesan cheese. Form the mixture into small balls (about 10)

3. Place the meatballs on a baking sheet and cook for about 15 minutes, or until the internal temperature reaches 165 degrees F (74 degrees C).

4. While the meatballs are cooking, heat olive oil in a pan over medium heat and add the remaining minced garlic. Cook for about 2 minutes.

5. Add the cherry tomatoes and cook for about 3 minutes.

6. Add the drained beans, water, and remaining red pepper flakes to the pan.

7. Bring to a boil, then cover and turn the heat down to low. Let simmer for 7-10 minutes.

8. Serve with arugula (rocket).

NUTRITIONAL VALUES

• Calories: 438

• Protein: 46g

• Carbohydrates: 18g

• Fat: 21g

• Fiber: 5g

KEY VITAMINS AND MINERALS (Approximate Daily Values)

• Vitamin A: 30% Daily Value (boosts immune health, skin health, and vision)

• Iron: 14% Daily Value (crucial for oxygen transport and energy)

• Magnesium: 7% Daily Value (important for muscle and nerve function, as well as energy production)

• Vitamin C: 33-42% Daily Value (powerful antioxidant that supports immune function and collagen production.)

• Potassium: 11-12% Daily Value (helps regulate fluid balance, blood pressure, and muscle contractions)

• Folate: 22% Daily Value (supports cell health, particularly for brain and heart health)

• Vitamin B6: 18% Daily Value (essential for protein metabolism and cognitive development)

• Calcium: 9-10% Daily Value (supports strong bones, nerve transmission, and heart health)

• Zinc: 11-13% (supports immune function and protein synthesis)