Zucchini and Chicken Meatballs Over Quinoa
Tender zucchini and ground chicken meatballs served over fluffy quinoa and wilted spinach. Tossed in a rich marinara sauce for a comforting, satisfying meal.
Prep
15 min
Cook
20 min
Total
35 min
Makes
4 servings
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthEveryday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
20 min
Total
35 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Sheet pan · Saucepan · Mixing bowl
Time saver
These meatballs freeze beautifully. Store leftovers in an airtight container in the fridge for up to 4 days, or freeze for up to 2 months for easy future dinners.
Do these three things first
- 1Preheat your oven to 400°F and lightly coat a baking sheet with olive oil.
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
For the Meatballs
For the Base & Sauce
From Your Pantry
Cook along
Instructions
0 of 8 steps complete
Next: Preheat your oven to 400°F and lightly…
- 01
Preheat your oven to 400°F and lightly…
Preheat your oven to 400°F and lightly coat a baking sheet with olive oil.
Tap card to mark done - 02
Rinse the dry quinoa under cold water
Rinse the dry quinoa under cold water. In a medium saucepan, combine the quinoa with 2 cups of water and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until the water is absorbed. Fluff with a fork and set aside.
Look for: the water is absorbed
Tap card to mark done - 03
Grate the zucchini using a box grater
While the quinoa cooks, grate the zucchini using a box grater. Place the grated zucchini in a clean kitchen towel and squeeze out as much excess water as possible so your meatballs hold their shape.
Tap card to mark done - 04
Combine the squeezed zucchini
In a large bowl, combine the squeezed zucchini, ground chicken, egg, parmesan cheese, garlic powder, dried oregano, salt, and a few grinds of black pepper. Mix gently until just combined.
Look for: just combined
Tap card to mark done - 05
Roll the mixture into roughly 16 golf-ball-sized…
Roll the mixture into roughly 16 golf-ball-sized meatballs and place them on the prepared baking sheet. Bake for 18 to 20 minutes, or until cooked through and lightly golden on the outside.
Look for: cooked through and lightly golden on the outside
Tap card to mark done - 06
Warm the marinara sauce over medium-low heat
In a large skillet, warm the marinara sauce over medium-low heat. Toss in the baby spinach and stir for 1 to 2 minutes until just wilted.
Look for: just wilted
Tap card to mark done - 07
Gently transfer the baked meatballs into the…
Gently transfer the baked meatballs into the skillet, turning them to coat in the warm sauce.
Tap card to mark done - 08
Divide the cooked quinoa among four plates
Divide the cooked quinoa among four plates, then top evenly with the meatballs, greens, and sauce.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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