Sesame Chicken Meatball Bowls

• 分量: 4 servings
• 調理時間: 25 minutes
• 総時間: 40 minutes

材料

1 egg

1/4 cup panko

Salt and fresh ground black pepper to taste

2 teaspoons low sodium soy sauce

2 teaspoons chili garlic sauce such as sambal oelek

2 teaspoons grated fresh ginger

1 clove garlic, (grated)

1/4 cup sliced green onions

2 tablespoons chopped cilantro

1 pound ground chicken

2 cups broccoli florets

2 cups cooked brown rice

1/4 cup low sodium soy sauce

1/4 cup water

2 tablespoons hoisin

2 tablespoons rice vinegar

1 1/2 tablespoons honey

1 tablespoon sesame seeds

2 teaspoons chili garlic sauce

1 teaspoon sesame oil

1 clove garlic, (grated)

1 teaspoon grated fresh ginger

1/2 teaspoon of cornstarch combined with 1 teaspoon water to make a slurry

手順

Preheat oven to 425° F. and line a rimmed sheet pan with foil. Spray the foil with cooking spray.

In a mixing bowl whisk together all of the meatball ingredients except for the chicken. Add the chicken to the mixture and use your hands to combine until incorporated. Use a tablespoon or similar sized cookie scoop to scoop out the meat mixture. Form into balls and place them on one half of the sheet pan.

Add the broccoli florets to the other half of the sheet pan. Drizzle with olive oil, salt, and pepper and toss together. Spread the broccoli out into a single layer. Bake for 15 minutes or until the meatballs are cooked through and the broccoli is tender.

While the meatballs and broccoli cook combine all of the ingredients for the sauce except the cornstarch slurry in a saucepan. Whisk together and bring to a boil. Pour in the cornstarch slurry and stir the sauce until it thickens slightly, about 2-3 minutes. Add the meatballs to the sauce and stir until they're coated.

To assemble the bowls, divide the rice evenly into each bowl. Top with the meatballs and broccoli. Pour any extra sauce on top and garnish with sliced green onions, cilantro, and sesame seeds.

栄養

• カロリー: 477 kcal
• 脂肪総量: 18 g
• 飽和脂肪: 4 g
• 不飽和脂肪: 12 g
• コレステロール: 168 mg
• ナトリウム: 875 mg
• 炭水化物総量: 47 g
• 食物繊維: 6 g
• 糖質総量: 11 g
• タンパク質: 36 g