Simple. Fast. Tasty. What’s not to like about meatballs?
All recipes in this post were developed by Kate Sherwood, The Healthy Cook. Have a comment, question, or idea? Email Kate at email@example.com.
Asian Chicken Meatballs
Add ½ cup cooked brown rice and 2 cups steamed or roasted broccoli to each serving of these meatballs, and dinner is done.
Time: 30 minutes
1 Tbs. peanut or grapeseed oil
1 lb. ground chicken breast
4 scallions (3 minced + 1 thinly sliced)
½ red bell pepper, finely chopped
2 cloves garlic, minced
1 Tbs. + 1 Tbs. minced ginger
1 Tbs. + 2 Tbs. reduced-sodium soy sauce
½ cup whole wheat panko bread crumbs
1 tsp. toasted sesame oil
2 tsp. balsamic vinegar
½ tsp. brown sugar
2 Tbs. toasted sesame seeds
- Preheat the oven to 475° F. Coat a large lined rimmed baking pan with the oil.
- In a large bowl, lightly beat the egg. Mix in the chicken, minced scallions, bell pepper, garlic, 1 Tbs. ginger, 1 Tbs. soy sauce, and bread crumbs. Form the mixture into about 20 small meatballs of about 2 Tbs. each and place them on the pan.
- Roast the meatballs on the top oven rack until cooked through, 10-12 minutes.
- In a small bowl, mix the sliced scallion with the remaining 1 Tbs. ginger and 2 Tbs. soy sauce and the sesame oil, vinegar, and sugar.
- Divide the meatballs into four bowls. Top with the sesame seeds. Serve with the sauce.
Per serving (5 meatballs with sauce + ½ cup cooked brown rice + 2 cups broccoli):
- Calories: 440
- Total Fat: 13 g
- Sat Fat: 2.5
- Carbs: 46 g
- Fiber: 7 g
- Total Sugar: 5 g
- Added Sugar: 1 g
- Protein: 37 g
- Sodium: 570 mg
Want more meatball recipes?
Check out this post for:
- Italian Chicken Meatballs with Marinara
- Southwest Chicken Meatballs with Smoky Tahini Sauce
This recipe first appeared in the October 2019 issue of Nutrition Action Healthletter.
Photo: Kate Sherwood/CSPI.
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