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Lunch or Dinner

Broccoli and Chicken Meatballs with Creamy Rice

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calories

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g of fiber

g of added sugar

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g of protein

Yield

4 Servings

Serving Size

1 Plate
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Prep Time

-

Cook time

-

Total time

-
SUPPLIES
INGREDIENTS
For the Chicken Meatballs:
Ingredients
For the Creamy Rice
Ingredients
DIRECTIONS
1

START: Preheat the oven to 400°F. Line a sheet pan with parchment paper.

2

PREP: Chop up the broccoli into fine pieces. Measure out 1 1/2 cups for the meatballs. Save 1 cup for rice.

3

PREP: Dice the small onion into small pieces. Set aside for rice.

4

PREP: Chop 4 garlic cloves into fine pieces. Set aside for rice.

5

PREP: In a large bowl, combine:
• 1 1⁄2 cups very finely chopped broccoli
• 2 tablespoons nutritional yeast
• 1 tablespoon olive oil
• 1 1⁄2 teaspoons garlic powder
• 1 teaspoon dried oregano
• 1 teaspoon onion powder
• 1 teaspoon salt
• 1⁄2 teaspoon ground black pepper

6

MEATBALLS: Add 1 pound ground chicken and 1 TB of olive oil to the large bowl. Mix it all up!

7

MEATBALLS: Rub olive oil between clean hands and scoop about 1 tablespoon of the meat mixture onto the pan (about 24 balls).

8

MEATBALLS: Roll loosely between your palms until round and smooth. Space them evenly around the pan!

9

RICE: In a large lidded saute pan, heat the olive oil over medium heat.

10

RICE: Add to the pan:
• Chopped onion
• Chopped Garlic
• 1⁄4 cup nutritional yeast
• 2 ts oregano
• 1 ts salt

11

RICE: Cook, stirring constantly, until aromatic and lightly browned.

12

RICE: Add 2 cups of uncooked rice to Instant Pot and rinse.

13

RICE: Add everything from the pan into the Instant Pot.

14

RICE: Stir in:
• 1 cup of broth
• 1 cup of coconut milk
• Top off with water if needed

15

RICE: Mix it up well. Cook on the standard rice settings

16

MEATBALLS: Bake until lightly browned on the outside with an internal temperature of 165°F, 10 to 13 minutes.

17

SERVE: Add the cooked meatballs on top of the rice, or just spoon the rice directly into four bowls and top each with ~6 meatballs. Garnish with chives or cilantro.

NOTES

original recipe was this but it's too mushy

  • 2 cups of broth
  • 1 1/4 cups of coconut milk
  • 1/2 cup of water

last time I made it with 1 cup of left over liquid and it was still too mushy

This is the link to the recipe I referenced to curate this version. I mostly tweak the ingredients and simplify the directions.

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