Lunch

Chicken Meatballs with Lemon Sauce, Sweet Potato Carrot Purée and Asparagus

Name: Chicken Meatballs with Lemon Sauce, Sweet Potato Carrot Purée and Asparagus
Yield: 3 servings
Ingredients: 400 g Chicken mince, lean; 1, about 33 g Egg white; To taste Fresh herbs; 1 tsp (4.5 g) Olive oil; 1 Lemon; 250 g Chicken stock; 1 tsp (3 g) Gluten-free plain flour; 1 tsp (4.5 g) Olive oil; To taste Oregano; 300 g Carrots; 300 g Sweet potato; 1 small piece, about 5 g Ginger; 1 clove Garlic; 1 tbsp (13.5 g) Olive oil; 300 g Asparagus; To taste Salt; To taste Black pepper

Meatballs finished through a lemon and oregano sauce, over a root purée. 36 g of protein for 428 kcal.

Calories: 428kcal
Protein: 36g
Fat: 16g
Carbs: 37g

Per serving, makes 3. Published 6 September 2026.

Allergens

Eggs
Celery

Nearly every stock cube and pot lists celery. Home-made stock without it carries no flag.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Chicken mince, lean400 g
Weighed raw. At 5% fat this carries 24 g of the dish's 48 g of fat, so a standard 10% mince would add roughly 5 g a serving.
Egg white1, about 33 g
Fresh herbsTo taste
Olive oil1 tsp (4.5 g)
For the meatballs.
Lemon1
Juice and zest, for the sauce.
Chicken stock250 g
Gluten-free plain flour1 tsp (3 g)
Olive oil1 tsp (4.5 g)
For the sauce.
OreganoTo taste
Carrots300 g
Sweet potato300 g
Ginger1 small piece, about 5 g
Garlic1 clove
Olive oil1 tbsp (13.5 g)
For the purée.
Asparagus300 g
No weight came with the recipe. 300 g is 100 g a serving, and it is a small enough part of the total that a different amount moves the figures by a few calories.
SaltTo taste
Black pepperTo taste

Method

Mix the mince with the egg white, chopped herbs, salt and pepper, and roll into even balls.
Brown the balls in a teaspoon of olive oil, then set them aside while you build the sauce in the same pan.
Cook the flour into the second teaspoon of oil for a moment, whisk in the stock and let it thicken, then finish with lemon juice, zest and oregano.
Return the meatballs to the sauce and finish them through until cooked in the middle.
Peel and boil the carrots and sweet potato with the ginger and garlic until soft, drain well, and blend smooth with the tablespoon of olive oil and a little of the cooking water.
Boil the asparagus until tender-crisp and serve alongside.

Worth knowing

Three tablespoons of oil across the dish is where the fat sits. The mince contributes 24 g and the oil 22 g, so cutting the purée's tablespoon to a teaspoon would take about 3 g a serving off.
The supplied figures were 470 kcal, 40P, 15F and 44C. Recomputing from the weights above at three servings gives 428, 36, 16 and 37. The fat lines up and the carbohydrate does not: 600 g of root vegetable divides into 37 g a serving across three, and 44 g would need closer to two and a half. Nothing here is wrong with the cooking; the arithmetic simply lands somewhere else.

Other lunch recipes that share ingredients with this one, or every lunch between 300 and 450 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.