Filipino-American 'Banana Ketchup' Glazed Chicken Meatballs
Bola-Bola·(BO-la BO-la)
SNACKS
When food scientist and Filipina war heroine Maria Orosa invented banana ketchup in the 1930s to combat wartime tomato shortages, she created a culinary icon. Traditional banana ketchup is a beautiful, complex process of boiling and blending nightshades and sugar, but when you're staring down the barrel of an autoimmune flare-up at six o'clock on a Wednesday, you don't have an hour to brew ketchup. This recipe cheats the system. We use crushed plantain chips to bind ground chicken in seconds, then aggressively mash an overripe banana right in the hot skillet with vinegar and coconut aminos to build a sticky, tangy, profoundly savory glaze in three minutes flat. It honors the soul of classic sweet-and-sour bola-bola, built for a body that needs a break.
Ingredients
- ground chicken1 lb
- plantain chips1/2 cup
- coconut aminos1 tbsp
- garlic powder1 tsp
- onion powder1 tsp
- fine sea salt1/2 tsp
- avocado oil1 tbsp
- overripe banana1 large
- apple cider vinegar2 tbsp
- coconut aminos2 tbsp
- fish sauce1 tsp
- ground ginger1/2 tsp
- ground turmeric1/4 tsp
- water1/4 cup
- fresh pineapple chunks1/2 cup
- green onions1/4 cup
Method
- 01
Build the meatball mixture.
In a medium mixing bowl, combine the ground chicken, crushed plantain chips, 1 tablespoon of coconut aminos, garlic powder, onion powder, and sea salt. Mix gently with your hands just until combined—don't overwork the meat, or it will become tough.
- 02
Sear to build flavor and a deep crust.
Heat the avocado oil in a large, wide skillet over medium-high heat. To save time and keep your hands clean, use a small spring-loaded cookie scoop to drop 1-inch mounds of the meat mixture directly into the hot pan.
- 03
Brown the meatballs thoroughly.
Let them sear untouched for 3 to 4 minutes until a dark golden-brown crust forms on the bottom, then flip and brown the other side for another 3 minutes. Do not rush this step; building the fond on the bottom of the pan is critical for creating savory satisfaction.
- 04
Mash the instant ketchup glaze.
While the meatballs are searing, place the overripe banana in a small bowl and mash it aggressively with a fork until it turns into a relatively smooth paste. Whisk in the apple cider vinegar, remaining 2 tablespoons of coconut aminos, fish sauce, ginger, turmeric, and water.
- 05
Glaze and reduce the sauce.
Once the meatballs are browned and cooked through, pour the banana mixture directly into the skillet along with the pineapple chunks, and drop the heat to medium-low.
- 06
Simmer until sticky and caramelized.
Let the sauce bubble and reduce for 3 to 4 minutes, shaking the pan occasionally to roll the meatballs in the liquid. The natural fruit sugars will caramelize and the starch from the banana will thicken the sauce into a glossy, sticky glaze that clings to the chicken. Garnish heavily with green onions and serve.
Notes
Why this swap? Crushed plantain chips.
Traditional bola-bola use wheat flour or breadcrumbs and an egg to bind the meat. Crushed plantain chips absorb the natural juices of the chicken and provide structural integrity without grains or inflammatory egg proteins.
Why this swap? Pan-mashed banana.
Authentic banana ketchup requires boiling, blending, and long simmering with cane sugar and nightshade spices. By mashing an overripe banana straight into the pan with vinegar and coconut aminos, we extract the exact tart-sweet flavor profile in three minutes, entirely eliminating the refined sugar and nightshades.
Label check on plantain chips.
Read your labels carefully. Many commercial plantain chips are fried in inflammatory seed oils (canola, sunflower, safflower) or seasoned with non-compliant spices. Look for brands that contain only plantains, coconut or palm oil, and sea salt.
Label check on coconut aminos and fish sauce.
Coconut aminos naturally replace the soy sauce utilized in traditional Filipino cooking. Ensure your coconut aminos do not have added cane sugar. For the fish sauce, ensure the ingredient list reads exclusively 'anchovies and sea salt'.
From AIP 10 Minute Meals.