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Chicken Meatball and Couscous

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Jill Harris, LPN, CHC

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Chicken Meatball and Couscous

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4.7 from 6 reviews

  • Author: Jill Harris
  • Prep Time: 10 Minutes
  • Cook Time: 30 Minutes
  • Total Time: 40 minutes
  • Yield: 4 Servings 1x

Ingredients

Scale
  • 1/2 red onion, diced
  • 1 beaten egg
  • 2 garlic cloves
  • 1/4 Cup fresh basil
  • 1 Cup of couscous
  • 1 Teaspoon dried oregano
  • 1 Cup cherry tomatoes, halved
  • 1/4 Cup fresh Italian parsely
  • 1/3 Cup bread crumbs
  • 1 pound ground chicken
  • 1 Cup of kale
  • 1/4 cup grated parmesan cheese
  • 1/2 teaspoon paprika

Instructions

  1. Make couscous following directions on package
  2. Dice red onion
  3. Cut tomatoes in half
  4. On medium flame in non-stick pan, saute onion, when translucent, add tomatoes and kale until soft.
  5. Combine the above veggies with the couscous when everything is done. I also added a TBS of basil and Italian parsley to the above pot.

For the meatballs:

  1. With hands combine ground chicken, beaten egg, garlic bread crumbs, Italian parsley, garlic, basil, parmesan cheese, dried oregano, paprika.
  2. Form in one Tablespoon sized meatballs. Make sure all are consistently sized so they all cook through at the same time.
  3. Bake on a lightly brushed olive oil coated sheet pan for 30 minutes on 400.

Notes

Kidney Stone Diet Safe Tips: I have to say I love this dish. The couscous part is so simple and the meatballs are too. Very good and super simple- what’s not to love? You can use any ground meat you like for the meatballs, I like ground chicken best for this recipe. The use of the fresh herbs are what makes the meatballs so darn good. Because I eat a very low sodium diet like you, I find the use of fresh herbs adds so much flavor to all my dishes. If you only have dried you can use it, but if you get the chance, go get the fresh. You can use Italian parsley or flat leaf, whatever you find at your store.

This dish is very low oxalate, yet satisfying and filling. I got 12 meatballs out of the recipe, depending on how big or small you make yours the quantity might differ. If you don’t want to use parm, you could use a bit of feta for a nice Greek flair. Know the sodium might be a bit higher, but if used in a smaller portion size totally doable. If you are a vegan you might sub out the cheese for nutritional yeast, and skip the meatballs altogether. Maybe add some eggplant to the dish or portabella mushrooms! Let me know how you liked it.

Oxalate: 5.5mg   Added Sugar: 3g   Calcium: 179mg

Nutrition

  • Calories: 434
  • Sugar: 3g
  • Sodium: 288mg
  • Fat: 14g
  • Saturated Fat: 5g
  • Unsaturated Fat: 7g
  • Trans Fat: 0g
  • Carbohydrates: 45g
  • Fiber: 4g
  • Protein: 32g
  • Cholesterol: 144mg
Jill Harris, LPN, CHC Avatar

About the Author

Jill Harris is a Licensed Practical Nurse (LPN) who specializes in kidney stone prevention. Her goal is to teach you what you need to know and, more importantly, how to put that knowledge to work so you can stop forming stones. For good.

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