Healthy Teriyaki Turkey Meatballs

Name: Healthy Teriyaki Turkey Meatballs
Prep time: 5 min
Cook time: 25 min
Total time: 30 min
Yield: 4 servings
Ingredients: 1 pound ground turkey (94% lean not 99%); 1 large egg; ¼ cup scallions (green onion finely sliced); 1 tbsp low sodium soy sauce; ⅓ cup of panko bread crumbs; ¾ tsp freshly grated ginger (very fine); 1 tsp garlic powder; ½ tsp onion powder; ½ - 1 tsp salt; ½ tsp ground black pepper; ⅓ - ⅔ cup homemade teriyaki sauce (can use store-bought if needed); 2 heads broccoli (cut into small florets); 1 - 2 tbsp olive oil; Salt & pepper (to taste); 2 cups cooked brown rice; Garnish: green parts of the scallions

4 servings

porzioni

5 minutes

tempo di preparazione

30 minutes

tempo totale

Inizia a Cucinare

Ingredienti

1 pound ground turkey (94% lean not 99%)

1 large egg

¼ cup scallions (green onion finely sliced)

1 tbsp low sodium soy sauce

⅓ cup of panko bread crumbs

¾ tsp freshly grated ginger (very fine)

1 tsp garlic powder

½ tsp onion powder

½ - 1 tsp salt

½ tsp ground black pepper

⅓ - ⅔ cup homemade teriyaki sauce (can use store-bought if needed)

2 heads broccoli (cut into small florets)

1 - 2 tbsp olive oil

Salt & pepper (to taste)

2 cups cooked brown rice

Garnish: green parts of the scallions

Istruzioni

Prep:

Preheat the oven to 400°F and line two baking sheets with parchment paper. Make sure there are two racks open before heating the oven.

Roasted the Broccoli:

Toss the broccoli florets, olive oil, salt, and pepper into a mixing bowl.

Spread the coated broccoli across one of the lined baking sheets.

Roast for 22 - 28 minutes, depending on how charred you want the broccoli. Check at the 18-minute mark.

Make the Meatballs:

In a large bowl, combine ground turkey, egg, scallions, soy sauce, breadcrumbs, ginger, garlic powder, onion powder, salt, and black pepper.

Gently mix with hands until fully combined and form 18-22 meatballs using a scooper or your hands (for even sizing, measure 2 tablespoons of mixture per meatball).

Place meatballs evenly on the second lined baking sheet. Bake for 13-16 minutes or until internal temperature reaches 165°F.

Make the Teriyaki Sauce:

Meanwhile, prepare the healthy teriyaki sauce on the stovetop. Follow these instructions. It takes 8 minutes.

Serving:

Carefully transfer cooked meatballs to the saucepan with teriyaki sauce, and gently coat them. Alternatively, use a mixing bowl for this step if your saucepan is not large enough.

Serve the teriyaki turkey meatballs with brown rice and roasted broccoli. Then, garnish with sliced green parts of scallions and sesame seeds. Enjoy!

Nutrizione

Dimensione della Porzione

Calorie

442 kcal

Grassi Totali

10 g

Grassi Saturi

1 g

Grassi Insaturi

1 g

Grassi Trans

Colesterolo

109 mg

Sodio

1225 mg

Carboidrati Totali

48 g

Fibra Alimentare

10 g

Zuccheri Totali

9 g

Proteine

42 g