Mediterranean chicken meatballs with courgette noodles

Mediterranean chicken meatballs with courgette noodles: a light recipe with chicken mince, tomatoes, garlic, oregano and fresh courgette.

At a glance

• Serves 2
• Prep time: 15 min
• Cooking time: 20 min
• Total time: 35 min
• Calories: 350 kcal per serving
• Protein: 45 g
• Fat: 15 g
• Carbs: 10 g

Ingredients

• 400 g chicken mince
• 2 courgettes
• 1 tin of tomatoes
• 1 clove of garlic
• 1 tbsp olive oil
• 1 tsp oregano
• 1 pinch of salt

Method

You’ll need: frying pan · spiralizer

1. Mix the chicken mince with the garlic, oregano and salt. Shape it into small, even meatballs.
2. Heat the olive oil in a large frying pan and fry the meatballs all over until lightly browned on the outside.
3. Add the tomatoes to the pan, turn down the heat and leave everything to simmer gently for 10–15 min so the meatballs cook through and the sauce becomes full of flavour.
4. Turn the courgettes into courgette noodles with a spiralizer. Briefly toss them in the hot tomato sauce so they warm up but still keep a little bite.
5. If needed, season the sauce again with a little salt and oregano. Let everything rest for a moment so the flavours come together.
6. Arrange the courgette noodles with the chicken meatballs and tomato sauce in deep plates and serve straight away.

Good to know

When you want something hearty, this dish is just right. Warm, simple and full of Mediterranean character.

Swaps

Chicken mince → turkey mince (similar protein content, often a little more flavourful); courgette → raw cucumber noodles, cut like courgetti, as a side (very juicy and crisp); tinned tomatoes → fresh chopped tomatoes (less processed, often more aromatic depending on the variety); olive oil → avocado oil (heat-stable, with monounsaturated fats)

Allergens

The recipe is naturally free from gluten, egg and milk, but depending on the chicken mince it may contain additives – check the label. Good for children if seasoned mildly; in pregnancy it's important to cook the poultry all the way through.

Dairy-free recipes