Tender Chicken Meatballs with stir-fried vegetables wrapped in teriyaki sauce and served over rice.
Servings: 4
Ingredients
cooking spray
1clong grain brown rice
1slicewhole grain white breadtorn into small pieces
1/3cupmilk
1 1/4poundground chicken
1egglightly beaten
2green onionsgreen part only, thinly sliced
2tablespoonsgrated fresh gingerit sounds like a lot, but use it all - it works well
1/2teaspoonsalt
2teaspooncanola oil
1teaspoontoasted sesame oil
1/2poundasparagustrimmed and cut diagonally into 1 1/2 inch pieces
1/2red pepper cut into thin stripsabout 3 inch long
1carrot cut into thin strips & about 3 inches long pieces
3/4cupsugar snap pea podscut diagonally into 1 each pieces
3/4cuplow sodium teriyaki sauce
1tablespoonsesame seeds
Instructions
Preheat oven to 400 degrees. Light spray baking sheet with cooking spray.
Meanwhile, in a large bowl, soak the bread in the milk for 15 minutes. Add the chicken, egg, green onions, ginger and salt. Using your hands, gently mix all the ingredients until they are combined. Shape into 16 meatballs and place on a baking sheet. Bake for 20 minutes, or until just cooked through. Don't over bake, as that will dry out the meatballs.
Cook rice according to package directions, in unsalted water.
In a large skillet, heat the canola and sesame oil over medium-high heat. Add the carrots and stir fry for 3 minutes until just starting to soften. Add the asparagus, red pepper and pea pods and cook, tossing for 3-4 minutes or until just crispy tender. Note - I find shutting off the heat and covering the pan for a minute or two will help steam the veggies, if they are not all reaching the crisp tender stage at the same time. Transfer to a warm serving plate. Don't clean the skillet.
Add teriyaki sauce to the skillet and simmer over medium heat until slightly thickened, 1 to 2 minutes. Add the meatballs to the skillet and turn to thoroughly coat with sauce.
Serve the meatballs and sauce with the veggies over the cooked brown rice. Top with toasted sesame seeds. Enjoy!
Notes
You can prepare this recipe a day in advance by doing the following steps:
1. Make the meatballs, baking them for only 15 minutes. Then rewarm them for 1-2 minutes in the microwave before adding to the sauce.
2. Wash and cut all of the veggies and store in the refrigerator. 3.Toast the sesame seeds.