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–+ servings
Turkey Meatballs with Brown Rice

Discover why Turkey Meatballs with Brown Rice became my go-to weeknight dinner: quick, healthy, and loved by the whole family. Try it now!
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Prep Time 10 minutes
Cook Time 30 minutes
Cooking Time 5 minutes
Total Time 55 minutes
Servings: 4 people
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 1.5 lbs ground turkey (93% lean)
  • 1 cup breadcrumb (preferably panko)
  • 1 beaten egg
  • 3 cloves garlic, minced
  • 1 medium onion, grated
  • 2 tablespoons fresh parsley, chopped
  • 1 teaspoon salt
  • 0.5 teaspoon black pepper
  • 1 tablespoon olive oil
  • 1 cup brown rice
  • 2 cups water or chicken broth
  • to taste optional herbs and spices (Italian seasoning, cumin, paprika, etc.)

Equipment

  • Medium pot
  • Baking sheet
  • Mixing bowl
  • Measuring cups and spoons
  • Parchment paper or cooking spray

Method
 

  1. Rinse the brown rice under cold water until clear.
  2. Boil 2 cups of water or chicken broth, add 1 cup of brown rice, and a pinch of salt. Reduce heat to low and cover.
  3. Preheat the oven to 400°F (200°C).
  4. In a large bowl, combine ground turkey, soaked breadcrumbs, beaten egg, minced garlic, grated onion, parsley, salt, pepper, and olive oil.
  5. Mix until combined; do not overmix.
  6. Wet hands slightly and form meatballs about the size of a golf ball.
  7. Place meatballs on a lined or greased baking sheet, spacing them an inch apart.
  8. Bake for 20 minutes, flip the meatballs, and bake for an additional 8-10 minutes until cooked through (internal temperature of 165°F).
  9. Let the rice sit covered for an additional 5 minutes after cooking, then fluff with a fork.
  10. Serve meatballs over brown rice and drizzle with sauce (optional, e.g., chicken broth mixed with tomato paste and lemon juice).

Nutrition

Calories: 250kcalCarbohydrates: 30gProtein: 25gFat: 7gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gCholesterol: 70mgSodium: 400mgPotassium: 400mgFiber: 3gSugar: 1gVitamin A: 4IUVitamin C: 2mgCalcium: 2mgIron: 10mg

Notes

This recipe adapts well for meal prep; the meatballs and rice can be stored separately in the fridge for up to 5 days. Variations include adding vegetables into the meat mixture, using different types of rice, or serving with various sauces like marinara or teriyaki. To keep the meatballs moist, soak breadcrumbs in liquid before mixing, and avoid overmixing the meat mixture.
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