Go for the flavor of wings without the bird
Meatballs make a great treat for movie night or game day
I’ve loved chicken wings since long before they were ever a cute little bar menu item, looking more like tiny drumsticks than an actual Z-shaped wing.
My mom, a savvy penny-pinching college student when I was born, included chicken wings on our weekly dinner menu rotation throughout my childhood; fried chicken skin was practically a major food group. In college, when I discovered spicy, buttery buffalo wings, I was in pool-hall heaven.
Now, as an adult, I still love all things buffalo-flavored. I’ll pour spicy sauce straight from the bottle onto anything from roasted cauliflower to scrambled eggs. Meatballs, which are a big favorite around our house, are no exception.
Meatballs are an excellent family menu staple — I just swap out flavors according to our tastes (and pantry), and even make a bunch ahead of time to keep in the freezer for busy weeknights. They also are an ideal appetizer treat for events such as movie night or watching Sunday football.
Turns out, baked meatballs are a great way to get both the flavor and fun of buffalo wings without the fried chicken skin derailing our nutritious eating. Lean ground beef is my favorite meat to use (96 percent lean beef offers over 20 grams of protein for fewer than 6 grams of fat per 4-ounce serving), but ground turkey also works great. Adding blue cheese and spicy buffalo sauce straight into the meatball means a complete visit to buffalo heaven all in one nonfried bite.
Try using a small icecream scoop to measure out even meatballs and then bake on a parchmentlined baking sheet or in a mini-muffin pan sprayed with nonstick spray.
Sometimes I dunk the cooked meatballs in extra sauce, rendering them too messy and spicy for my kiddos, but perfect for me, who doesn’t mind going through multiple napkins in a sitting. But for the average meatball eater watching the game, let’s call swimming in sauce an optional, if delicious, step.
Food Network star Melissa d’Arabian is an expert on healthy eating on a budget. She is the author of the cookbook “Supermarket Healthy.”