In figuring out what to make for lunches for the week ahead, I wanted something that was still satisfying, warm and cozy, but not so heavy it put me to sleep. When I’m thinking about make-ahead meals, I also tend to think about what would work for ocean racing.
I get that ocean racing is not exactly a culinary adventure, but being able to serve the crew something other than two-minute noodles or reheated frozen grey meat provides a welcome highlight during some of the long, tedious and cold shifts that are all part of it. Meals that suit both purposes need to be easily reheated in an oven (or the microwave during the work week), have enough protein and carbs to keep me going without reaching for a pillow for a quick cat nap — the post-carb indulgence slump gets harder with every year I get older — and enough veggies to round it all out.
Yes, I certainly have a repertoire of tried and trusted favourites, but the creative in me wants to keep experimenting to keep things interesting, even if I’m the only one who cares.
Meatballs or bolognese with pasta are very much tried and trusted favourites, and easy to put together. To change things up a bit, I swapped the red meat for chicken, added plenty of spinach and replaced the pasta with white beans. You still get a substantial meal, with a little extra protein from the beans, but without the heaviness I sometimes get from a big bowl of pasta.
Will you miss the pasta? Possibly. I didn’t. Especially for a mid-week work lunch, the beans were a much better choice for me, as was the chicken, to keep me going through the afternoon.
Whether you need a make-ahead lunch or dinner at home, or something you can take along on whatever adventure requires a freezer-to-oven meal, this one is worth making.
Worth Making?
Yes – the white beans make these much more of a meal than meatballs on their own, without having to rely on traditional pasta as an accompaniment.
Yes – they freeze and reheat really well, which is exactly what I want from a make-ahead meal. They will also travel well.
Yes – there are plenty of vegetables tucked into both the meatballs and the sauce, but it doesn’t taste like a meal that’s trying too hard to be healthy.
Skip it – if you want dinner on the table in 20 minutes. There’s a bit of chopping and meatball rolling that takes some time.
Skip it – if you’re trying to sneak vegetables in (my kids did willingly eat these by the way). There’s plenty of spinach in the meatballs and even more vegetables in the sauce, and its very obvious.
Chicken and Spinach Meatballs with White Beans and Vegetables
Ingredients
Chicken and Spinach Meatballs
- 750 grams chicken mince
- 150 grams Spinach, finely chopped
- 1 medium zucchini grated (about 180g) and very well squeezed
- 70 grams parmesan finely grated
- 75 grams panko breadcrumbs
- 1 large egg
- 2 tsp dijon mustard
- 1/2 tsp dried oregano
- 1 tsp smoked paprika
- 1 lemon grated zest
- 1 1/4 tsp fine sea salt
- 1/2 tsp freshly ground black pepper
- 2 tbsp finely chopped flat leaf parsley
- 1 tbsp olive oil for browning
White Beans and Vegetable Tomato Sauce
- 2 tbsp olive oil
- 2 carrots, finely diced
- 2 celery stalks, finely diced
- 1 red capsicum, diced
- 1 medium zucchini, diced
- 250 grams mushrooms, finely chopped
- 2 tbsp tomato paste
- 2 400g tins crushed tomatoes
- 200 ml chicken stock
- 3 tbsp chopped parsley or basil
- 1/2 tsp smoked paprika
- 2 400g cannellini beans, drained and rinsed
- 1/2 tbsp balsamic vinegar
- 1 tsp honey or brown sugar (optional)
- fresh ground black pepper and salt to taste
Instructions
Chicken and Spinach Meatballs
- Heat the oven to 200°C conventional / 180°C fan.
- Place the chicken mince, spinach, squeezed zucchini, Parmesan, breadcrumbs, egg, Dijon, oregano, smoked paprika, lemon zest, salt, pepper and parsley in a large bowl.
- Mix gently until just combined. Don’t overwork the chicken or you’ll end up with firm, bouncy meatballs rather than tender ones. Shape into approximately 24 meatballs.
- Heat 1 tablespoon olive oil in a large frying pan over medium-high heat. Brown the meatballs in batches. You’re only looking for colour at this point; they don’t need to be cooked through. Set aside.
White Beans and Vegetable Tomato Sauce
- Heat 2 tablespoons olive oil in a large ovenproof casserole or frying pan. Add the carrot, celery and capsicum and cook over medium heat for about 5 minutes.
- Add the zucchini and mushrooms and cook for another 5–7 minutes, until the vegetables have softened and some of their moisture has evaporated.
- Stir through the tomato paste, oregano, basil and smoked paprika and cook for another minute.
- Add the crushed tomatoes and chicken stock. Season with salt and pepper. Bring to a gentle simmer and cook uncovered for 15–20 minutes.
- Stir through the drained cannellini beans and balsamic vinegar. Simmer for another 5 minutes.
- Spoon approximately half the bean and vegetable mixture into a large baking dish. Nestle the browned chicken meatballs into the sauce.
- Spoon the remaining sauce and beans around and partially over the meatballs. You still want to see the tops rather than completely submerging them.
- Bake uncovered for 20–25 minutes, or until the sauce is bubbling and the chicken meatballs are cooked through.
Make it your own way
- Change the beans: Butter beans would be excellent and give you a slightly creamier, more substantial casserole.
- Add more greens: Stir chopped kale or additional spinach into the tomato sauce just before assembling.
- Make it cheesy: Add torn mozzarella over the top before baking, although I’d keep it restrained so this remains a chicken-and-bean dish rather than a cheese bake.
- Add some heat: Chilli flakes or Calabrian chilli can go into the tomato sauce.
- Make it brighter: Finish with extra lemon zest rather than lemon juice so you get freshness without making the tomato sauce more acidic.
