Flavorful Meatballs with Rice and Broccolini Recipe

Discover a unique twist on classic meatballs in this episode of the meal prep series. This recipe features juicy meatballs paired with fluffy basmati rice and flavorful broccolini, all coated in a delicious sriracha sauce. Learn how to prepare this dish effortlessly for a satisfying meal prep option.

Key Takeaway

Explore a delightful variation of meatballs paired with rice and broccolini, elevated with a spicy sriracha sauce. Perfect for meal prep enthusiasts looking to enjoy a balanced and flavorful dish throughout the week.

Ingredients and Preparation

Meatballs with Rice and Broccolini

• Basmati Rice: 300 grams, washed
• Water: 600 milliliters, boiling
• Salt: To taste
• Broccolini: 300 grams, trimmed and sliced
• Garlic: 4 cloves, grated
• Ginger: 15 grams, grated
• Lean Beef Mince: 1 kilogram
• Eggs: 2
• Panko Breadcrumbs: 50 grams
• Garlic Powder: 4 grams
• Onion Powder: 4 grams
• Dried Thyme: 1 gram
• Dried Oregano: 1 gram
• Tomato Ketchup: 60 grams
• Sea Salt Flakes: To taste
• Cracked Black Pepper: To taste
• Peanut Oil: 1.5 tablespoons
• Sesame Oil: 2 teaspoons

Sriracha Sauce

• Sriracha Sauce: 120 grams
• Apple Cider Vinegar: 30 milliliters
• Reduced Sodium Soy Sauce: 60 milliliters
• Honey: 50 grams

Instructions

1. Prepare the Rice:

• Preheat the oven to 190 degrees Celsius (375 degrees Fahrenheit).
• In a baking dish, combine 300 grams of washed basmati rice with 600 milliliters of boiling water. Season with salt, mix gently, and cover tightly with foil.
• Bake for 25 minutes undisturbed until the rice is cooked and fluffy.

1. Prepare the Broccolini:

• Trim and slice 300 grams of broccolini into even pieces.
• Heat 1.5 tablespoons of peanut oil in a large wok over high heat.
• Stir-fry the broccolini for 4-5 minutes until al dente. Season with sea salt flakes and ground white pepper.
• Drizzle with 2 teaspoons of sesame oil, toss well, and set aside.

1. Make the Meatballs:

• In a mixing bowl, combine 1 kilogram of lean beef mince with 2 eggs, 50 grams of Panko breadcrumbs, 4 grams each of garlic powder and onion powder, 1 gram each of dried thyme and oregano, and 60 grams of tomato ketchup.
• Season with sea salt flakes and cracked black pepper (about 30 cracks). Mix thoroughly with clean hands until well combined.
• Form the mixture into 15 meatballs, approximately 80 grams each. Roll them tightly to ensure they hold their shape.

1. Cook the Meatballs:

• Heat 1.5 tablespoons of peanut oil in a large pan over medium-high heat.
• Cook the meatballs in batches for 6-7 minutes, turning frequently until browned on all sides and cooked through. Remove from the pan and set aside.

1. Prepare the Sriracha Sauce:

• In a mixing bowl, combine 120 grams of sriracha sauce, 30 milliliters of apple cider vinegar, 60 milliliters of reduced sodium soy sauce, 50 grams of honey, and grated garlic and ginger. Mix until smooth.

1. Simmer Meatballs in Sriracha Sauce:

• Lower the heat to medium-low. Add the sriracha sauce mixture to the pan used for meatballs, scraping any browned bits.
• Simmer for 2 minutes to slightly reduce the sauce.
• Return the meatballs to the pan, coat them in the sauce, and cook for another 2 minutes, turning frequently to glaze evenly.

1. Serve and Enjoy:

• Divide the rice, broccolini, and meatballs into 5 portions. Ensure each portion gets an equal amount of sauce.
• Optional: Garnish with spring onions and sesame seeds.
• Enjoy immediately or store for meal prep.

Cost and Nutritional Breakdown

Meatballs with Rice and Broccolini

Ingredient	Cost Estimate (USD)	Calories (per serving)	Protein (per serving)
Basmati Rice	$1.00	200	4g
Broccolini	$2.00	40	2g
Lean Beef Mince	$8.00	250	26g
Eggs	$0.50	70	6g
Panko Breadcrumbs	$0.50	25	1g
Tomato Ketchup	$0.50	60	0g
Sriracha Sauce	$1.50	60	0g
Apple Cider Vinegar	$0.10	5	0g
Reduced Sodium Soy Sauce	$0.20	15	2g
Honey	$0.30	50	0g
Peanut Oil	$0.20	120	0g
Sesame Oil	$0.10	20	0g

Note: Costs and nutritional values are approximate and may vary.

Serving and Storage

• Serving: Divide the meatballs, rice, and broccolini into meal prep containers. Garnish with optional toppings if desired.
• Storage: Allow the dish to cool slightly before refrigerating for up to 5 days or freezing for up to 5 months. Reheat gently before serving.

Enjoy the robust flavors of meatballs with rice and broccolini, complemented by a spicy sriracha sauce in this easy-to-make meal prep recipe. Perfect for busy weekdays or planned lunches, this dish offers a satisfying and nutritious option for any meal rotation.