Simple. Fast. Tasty. What’s not to like about meatballs? Add ½ cup cooked brown rice and 2 cups steamed or roasted broccoli to each serving, and dinner is done.

Asian Chicken Meatballs

1 Tbs. peanut or grapeseed oil
1 egg
1 lb. ground chicken breast
4 scallions (3 minced + 1 thinly sliced)
½ red bell pepper, finely chopped
2 cloves garlic, minced
1 Tbs. + 1 Tbs. minced ginger
1 Tbs. + 2 Tbs. reduced-sodium soy sauce
½ cup whole wheat panko bread crumbs
1 tsp. toasted sesame oil
2 tsp. balsamic vinegar
½ tsp. brown sugar
2 Tbs. toasted sesame seeds

Preheat the oven to 475° F. Coat a large lined rimmed baking pan with the oil.
In a large bowl, lightly beat the egg. Mix in the chicken, minced scallions, bell pepper, garlic, 1 Tbs. ginger, 1 Tbs. soy sauce, and bread crumbs. Form the mixture into about 20 small meatballs of about 2 Tbs. each and place them on the pan.
Roast the meatballs on the top oven rack until cooked through, 10-12 minutes.
In a small bowl, mix the sliced scallion with the remaining 1 Tbs. ginger and 2 Tbs. soy sauce and the sesame oil, vinegar, and sugar.
Divide the meatballs into four bowls. Top with the sesame seeds. Serve with the sauce.

Serves 4. Time: 30 minutes.

Per serving: (5 meatballs with sauce + ½ cup cooked brown rice + 2 cups broccoli):

Calories: 440
Total fat: 13 g
Sat fat: 2.5 g
Carbs: 46 g
Fiber: 7 g
Total sugar: 5 g
Added sugar: 1 g
Protein: 37 g
Sodium: 570 mg

Want more recipes?

Go to nutritionaction.com/meatballs for my spin on:

Italian Chicken Meatballs with Marinara
Southwest Chicken Meatballs with Smoky Tahini Sauce

Need cooking advice? Write to Chef Kate at healthycook@cspinet.org.

Photo: Kate Sherwood/CSPI.