Healthy Teriyaki Turkey Meatballs
User Reviews
5
Healthy Teriyaki Turkey Meatballs
Description
The recipe starts by mixing ground turkey with egg, scallions, soy sauce, panko breadcrumbs, ginger, garlic and onion powders, salt, and pepper. The mixture is formed into evenly sized meatballs and baked until cooked through, retaining moisture because 94% lean turkey is used. Meanwhile, broccoli florets are tossed with olive oil, salt, and pepper and roasted to achieve a tender yet slightly charred texture.
A healthy teriyaki sauce is prepared separately and poured over the finished meatballs and sides as a flavorful glaze. The baked turkey meatballs provide a moist and spiced protein bite with an Asian-inspired sauce complementing the roasted vegetables. Brown rice offers a hearty base for the dish.
This meal suits lunch or dinner and can be garnished with green scallions or sesame seeds for color and texture. The combination balances protein, vegetables, and grains.
For convenience, the turkey meatballs can be air fried or frozen after shaping and baked later, adding a few extra minutes to cooking from frozen. Avoid overmixing the meat mixture to prevent tough meatballs. Leftovers store well refrigerated for up to 5 days and reheat easily in a microwave or oven.
Ingredients
Turkey Meatballs:
- 1 pound ground turkey 94% lean not 99%
- 1 large egg
- ¼ cup scallions (green onion) finely sliced
- 1 tablespoon soy sauce or tamari (gluten-free, low sodium
- ⅓ cup panko bread crumbs gluten-free panko (if needed
- ¾ teaspoon ginger very fine, freshly grated
- 1 teaspoon garlic powder
- ½ teaspoon onion powder
- ½ - 1 teaspoon salt
- ½ teaspoon black pepper ground
Healthy Teriyaki Sauce:
- ⅓ - ⅔ cup teriyaki sauce can use store-bought if needed, homemade
Roasted Broccoli:
- 2 heads broccoli cut into small florets
- 1 - 2 tablespoon olive oil
- salt to taste
- black pepper to taste
To Serve:
- 2 cups brown rice cooked
- scallions and/or sesame seeds, garnish, green parts
Instructions
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!
Notes
- You can air fry the turkey meatballs at 360°F for 8–10 minutes instead of baking.
- Substitute roasted broccoli with other vegetables like green beans or baby carrots.
- Use 94% lean turkey; higher leanness can dry out meatballs.
- Avoid overmixing meatball mixture to keep them tender.
- Freeze shaped meatballs on a tray before storing; bake from frozen adding extra time.
- Store leftovers in the refrigerator for 4–5 days; reheat in microwave or oven.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 442 kcal
% Daily Value*
| Calories | 442kcal | 22% |
| Carbohydrates | 48g | 16% |
| Protein | 42g | 84% |
| Fat | 10g | 15% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 0.5g | 3% |
| Monounsaturated Fat | 0.5g | 3% |
| Cholesterol | 109mg | 36% |
| Sodium | 1225mg | 51% |
| Potassium | 1543mg | 33% |
| Fiber | 10g | 40% |
| Sugar | 9g | 18% |
| Vitamin A | 2085IU | 42% |
| Vitamin C | 280mg | 311% |
| Calcium | 190mg | 19% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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