This is a fabulous meal prep recipe. I am a great fan of batch cooking and prepping meals ahead of time. This means you always have something healthy to eat when you are rushed or feel too tired for cooking. For a vegan option replace the meatballs with cooked lentils, edamame beans or pan fried firm tofu.

Teriyaki Meatballs with Rice

Overview

 

Serves 4

Preparation 15 minutes

Cooking time: 15 minutes

 

What’s Good About It?

Meal prepping is one of the best ways to save time and money as well as sticking to a meal plan. Turkey mince is a very lean, high protein option. You could use lean beef or lamb mince instead of turkey mince if you wish.

 

 

  1. Make the meatballs. Put all the ingredients for the meatballs in a large bowl and mix together with your hands. Add enough breadcrumbs or oats to bind the mixture.
  2. Shape into meatballs. Heat the oil in a frying pan and cook the meatballs in batches until golden and cooked through, about 8-10 minutes
  3. Whisk all the ingredients together for the sauce in a small bowl. Pour the sauce ingredients into a small pan and cook for 3-4 minutes to thicken.
  4. Divide the meatballs into 4 meal prep containers. Divide the broccoli and rice between the containers.
  5. Pour over the sauce and garnish with sesame seeds.
  6. Refrigerate if not eating immediately. This will keep in the fridge for up to 3 days.

 

Nutrition per serving with rice and broccoli. 451Kcal, Fat 7.6g, Carbs 56.1g, Protein 36.5g

 

Nutrition per serving using 100g cooked lentils instead of meatballs 362kcal, Fat 3.1g, Carbs 60.5g, Protein 17.9g

Did You Know?

Instead of meatballs for a vegan option use pan fried tofu pieces instead. Allow 100g cooked tofu, beans or lentils  per person.

400g turkey mince

1 egg, beaten

3tbsp gluten free oats or breadcrumbs

salt and pepper

1tbsp olive oil for frying

Teriyaki Sauce

4tbsp tamari soy sauce

2tbsp honey or maple syrup

2tbsp rice vinegar

1tbsp cornflour

1 garlic clove crushed

1/4 tsp Chinese five spice or ground ginger

 

To serve: 400g Broccoli steamed

400g cooked rice

sesame seeds to garnish