Simple. Fast. Tasty. What’s not to like about these Asian Chicken Meatballs? Add ½ cup cooked brown rice and 2 cups steamed or roasted broccoli to each serving, and dinner is done.

This recipe was developed by Kate Sherwood, The Healthy Cook. Have a comment, question, or idea? Email Kate at healthycook@cspinet.org.

Time: 30 minutes
Serves: 4

Ingredients

  • 1 Tbs. peanut or grapeseed oil
  • 1 egg
  • 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

Instructions

  1. Preheat the oven to 475° F. Coat a large lined rimmed baking pan with the oil.
  2. 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.
  3. Roast the meatballs on the top oven rack until cooked through, 10-12 minutes.
  4. 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.
  5. Divide the meatballs into four bowls. Top with the sesame seeds. Serve with the sauce.

Nutrition Information

Per serving: (5 meatballs with sauce + ½ cup cooked brown rice + 2 cups broccoli):

  • Calories: 440
  • Total fat: 13 g
  • Sat fat: 2.5 g
  • Carbs: 46 g
  • Fiber: 7 g
  • Total sugar: 5 g
  • Added sugar: 1 g
  • Protein: 37 g
  • Sodium: 570 mg

Photo: Kate Sherwood/CSPI.

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