In BMS 430, we sampled lots of great food during our “training table potlucks.”  Students share recipes they feel would be helpful in improving an athlete’s performance.  Then, we vote on our favorite.  This year, Bailee Hayward, senior Sports Medicine and Athletic Training major, is the winner!  She developed her own recipe for BBQ Chicken Meatballs and they were a hit.  These low-fat, high-protein meatballs would be great for a someone looking to add protein and build muscle.

BBQ Chicken Meatballs 

These meatballs are a great option for strength athletes. They are high in protein and easy to make. They can be served on a sub sandwich or paired with rice for endurance athletes.

Ingredients:

 Meatballs:  

1 lb ground chicken

2 large eggs

1/3 cup bread crumbs

1 tsp garlic powder

1 tsp onion powder

1 tsp paprika

Sauce:

1 cup BBQ sauce of choice

1 tbsp Worcestershire sauce

1 tsp garlic powder

1 tsp crushed red pepper flakes

Directions:

Preheat oven to 425 degrees Fahrenheit. Spray a baking sheet with non-stick cooking spray and set aside. In a large bowl combine chicken, eggs, bread crumbs, garlic powder, onion powder, and paprika; mix well using clean hands or a spoon. Roll mixture into 1 ¼ – 1 ½ inch balls and place on the baking sheet about an inch apart (makes approximately 24). Bake for 10 minutes or until the meatballs are golden on the outside. While the meatballs bake, heat the BBQ sauce, Worcestershire sauce, garlic powder, and crushed red pepper flakes in a medium saucepan over low heat. Lightly brush the meatballs with the sauce mixture and serve immediately.

Nutrition Information:

Servings: total of 20 meatballs, a serving is 4 meatballs

Per serving: 250 calories, 10 g fat, 20 g carbohydrate, 25 g protein