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Turkey and Rice Meatballs with Sauteed Broccoli

Turkey and Rice Meatballs with Sauteed Broccoli
Recipe Type: Main Course
Author: Molly Devine, RD
Prep time:
Cook time:
Total time:
Serves: 4
Substituting bok choy for broccoli would be delicious in this dish as well!
Ingredients
  • MEATBALLS:
  • 2/3 cup cooked rice
  • ¼ cup panko breadcrumbs
  • ¼ cup finely chopped green onions
  • 1 tsp soy sauce
  • ½ tsp freshly ground pepper
  • 1 ½ lbs lean ground turkey (4% fat)
  • 1 egg, beaten
  • 2 garlic cloves, minced
  • 1 Tbsp sesame oil
  • BROCCOLI:
  • ½ cup chicken broth
  • 2 Tbsp soy sauce
  • 3 Tbsp sugar
  • 2 Tbsp rice wine vinegar
  • 2 tsp cornstarch
  • 1 Tbsp sesame oil
  • 4-5 cups raw broccoli florets
  • 1 Tbsp peeled fresh ginger, minced
  • 2 cloves garlic, minced
  • ¼ cup chopped green onions, green and white parts
Instructions
  1. Combine cooled cooked rice with breadcrumbs through garlic in medium bowl.
  2. Using your hands, combine well. Shape into 16 meatballs (about 1-in wide).
  3. Heat sesame oil in large nonstick skillet over medium-high heat. Add meatballs and cook, browning on all sides, about 5 minutes total.
  4. Cover and reduce heat to medium. Cook for 10 minutes, or until cooked through, turning often. Remove from heat and keep warm.
  5. Combine broth through cornstarch in a small bowl and stir with a whisk.
  6. Heat 1 Tbsp sesame oil in same skillet over medium high heat.
  7. Add broccoli and sauté 5 minutes. Add ginger and garlic and sauté another 2 minutes. Add broth mixture and bring to a boil. Reduce heat to low and simmer until broccoli is
  8. tender.
  9. Remove broccoli with a slotted spoon and keep warm.
  10. Return liquid to a boil and cook, uncovered, until thickened, about 5 minutes.
  11. Serve meatballs with broccoli and sauce.
Serving size: 4 meatballs; 1/2 cup broccoli; 2 Tbsp sauce Calories: 387 Fat: 12g Saturated fat: 2g Carbohydrates: 26g Sugar: 11g Sodium: 313mg Fiber: 1g Protein: 44g Cholesterol: 143mg
Notes
4 Protein 1 Starch 2 Vegetable 1 Healthy Fat
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