Healthy Teriyaki Turkey Meatballs

• 份量: 4 servings
• 准备时间: 5 minutes
• 总时间: 30 minutes

配料

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

步骤

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!

营养

• 卡路里: 442 kcal
• 总脂肪: 10 g
• 饱和脂肪: 1 g
• 不饱和脂肪: 1 g
• 胆固醇: 109 mg
• 钠: 1225 mg
• 总碳水化合物: 48 g
• 膳食纤维: 10 g
• 总糖: 9 g
• 蛋白质: 42 g