CHICKEN MEATBALLS

"Moist and flavorful, these meatballs are great as a stand-alone appetizer or the perfect companion to whole-wheat pasta and sauce.

This recipe makes about two-dozen petite meatballs. Double the recipe and freeze the extra meatballs to help hasten your prep time for next time."

1 lb. ground chicken breast
1 egg
1/2 cup whole-wheat breadcrumbs
2 Tbsp. grated Parmesan cheese
2 tsp. dried oregano*
1 tsp. dried basil*
2 Tbsp. olive oil
Salt and freshly ground black pepper, to taste

Place all ingredients in a medium size mixing bowl. Hand-knead mixture until evenly mixed. Make 1-inch balls from mixture.**

Using a large nonstick skillet, heat oil over high heat. Cook meatballs until all sides are browned, about 8 or 9 minutes.***

Remove with slotted spoon and place on a plate covered with paper towels. Add to your favorite homemade spaghetti sauce and serve.

*While fresh herbs are always a great addition, given its moistness, this is one dish where use of dried seasonings is recommended.

**One of the secrets to a great tasting meatball is in the molding of the meat. Make sure your meatballs are firm enough to bind together, but beware of packing them too densely.

***While the meatballs should be cooked thoroughly, be sure not to overcook them as they may become dry and less tender.

Makes 6 servings (4 meatballs per serving)

Per serving: 190 calories, 9 g total fat (2.5 g saturated fat), 0 g carbohydrates, 15 g protein, 1 g dietary fiber, 250 mg sodium.

Source: The American Institute for Cancer Research