Cheesy Meatball Bake w/ Cauliflower Rice

Ingredients

• 2 pounds Ground Chicken (lean, preferably 85% lean)
• 2 teaspoons Onion Powder (pantry staple)
• 2 large cloves Garlic (minced)
• 1 pinch Red Pepper Flakes (optional for heat)
• 1 pinch Black Pepper (freshly ground)
• to taste Salt (kosher or sea salt)
• 2 tablespoons Italian Parsley (fresh, chopped)
• 1 Egg (large, beaten)
• 0.5 cup Parmesan Cheese (shredded, freshly grated)
• 1 cup Mozzarella Cheese (shredded, low‑moisture)
• 2 packages (10 oz each) Frozen Cauliflower Rice (no added sauces)
• 0.25 cup Chicken Stock (low‑sodium)
• 2 cups Tomato Marinara Sauce (chunky, homemade or quality store‑bought)
• 1 cup Ricotta Cheese (full‑fat, creamy)
• 1 cup Mozzarella Cheese (shredded, for topping)
• 1 tablespoon Fresh Parsley (chopped, for garnish)

Instructions

1. Mix Meatball Ingredients

   In a large mixing bowl combine ground chicken, onion powder, minced garlic, red pepper flakes (if using), black pepper, salt, chopped Italian parsley, beaten egg, shredded Parmesan, and shredded mozzarella. Mix gently until just combined; avoid over‑mixing.

   Time: PT10M

2. Form and Arrange Meatballs

   Shape the mixture into 1‑inch meatballs (about 24‑30 balls) and place them in a lightly sprayed 13x9‑inch casserole dish, leaving a little space between each.

   Time: PT5M

3. First Bake of Meatballs

   Preheat the oven to 400°F. Bake the meatballs for 15‑20 minutes, until they are cooked through and start to brown.

   Time: PT20M

   Temperature: 400°F

4. Prepare Cauliflower Rice

   While the meatballs bake, place the two packages of frozen cauliflower rice in a microwave‑safe bowl, cover loosely, and microwave on high for 5‑7 minutes until tender. Fluff with a fork.

   Time: PT7M

5. Layer Cauliflower Base

   Remove the casserole dish from the oven. Pour the retained meatball juices over the bottom, then spread the cooked cauliflower rice evenly. Drizzle the ¼ cup chicken stock over the cauliflower to add moisture.

   Time: PT3M

6. Return Meatballs

   Place the baked meatballs back on top of the cauliflower layer, arranging them in a single layer.

   Time: PT2M

7. Add Tomato Marinara

   Spoon the chunky tomato marinara sauce over the meatballs, spreading it to cover the entire surface.

   Time: PT2M

8. Spread Ricotta Cheese

   Drop dollops of ricotta cheese over the sauce and gently spread with a spatula to create a creamy layer.

   Time: PT2M

9. Top with Shredded Mozzarella

   Sprinkle the remaining shredded mozzarella evenly over the top.

   Time: PT1M

10. Final Bake

    Return the casserole to the oven and bake for an additional 10 minutes, or until the cheese is melted and lightly browned.

    Time: PT10M

    Temperature: 400°F

11. Garnish and Serve

    Remove from oven, let rest 5 minutes, then garnish with chopped fresh parsley. Serve hot.

    Time: PT2M

Nutrition Facts

Calories

390

Protein

25g

Carbohydrates

4g

Fat

30g

Fiber

2g