Turkey Herb Meatballs over Rice
676
Calories
57g
Protein
58g
Carbs
26g
Fat
Baked turkey meatballs with parsley and garlic over white rice and light tomato.
Kcal 676 · Protein 57 g · Carbs 58 g · $ 4.00 per serving
Protein 57g · Carbs 58g · Fat 26g
10 min
Prep
20 min
Cook
$ 4
Per Plate
676
Calories
What You Need
One plate is the amount the calories and protein above are for.
- 6 oz ground turkey
- 1 cup cooked white rice
- 1/2 cup smooth tomato sauce
- 1 tbsp olive oil
- 1 clove garlic, minced
- parsley, chopped
- 1 tsp paprika
- 1 cup cooked spinach (from 10 oz raw, one bag)
- 1 cup cooked broccoli (from about 1.5 cups raw florets)
- 12 oz ground turkey
- 2 cups cooked white rice
- 1 cup smooth tomato sauce
- 2 tbsp olive oil
- 2 clove garlic, minced
- parsley, chopped
- 2 tsp paprika
- 2 cups cooked spinach (from 20 oz raw, 2 bags)
- 2 cups cooked broccoli (from about 3 cups raw florets)
- 24 oz ground turkey
- 4 cups cooked white rice
- 2 cups smooth tomato sauce
- 4 tbsp olive oil
- 4 clove garlic, minced
- parsley, chopped
- 4 tsp paprika
- 4 cups cooked spinach (from 40 oz raw, 4 bags)
- 4 cups cooked broccoli (from about 6 cups raw florets)
- 36 oz ground turkey
- 6 cups cooked white rice
- 3 cups smooth tomato sauce
- 6 tbsp olive oil
- 6 clove garlic, minced
- parsley, chopped
- 6 tsp paprika
- 6 cups cooked spinach (from 60 oz raw, 6 bags)
- 6 cups cooked broccoli (from about 9 cups raw florets)
- 48 oz ground turkey
- 8 cups cooked white rice
- 4 cups smooth tomato sauce
- 8 tbsp olive oil
- 8 clove garlic, minced
- parsley, chopped
- 8 tsp paprika
- 8 cups cooked spinach (from 80 oz raw, 8 bags)
- 8 cups cooked broccoli (from about 12 cups raw florets)
Before You Start
Heat the oven to 400°F, mince the garlic and chop the parsley, cut the broccoli into florets, and line a tray so the meatballs lift off clean.
How To Make It
- Mix the ground turkey with the garlic, parsley, and paprika until just combined, taking care not to overwork it.
- Roll the mixture into small meatballs about the size of a walnut and set them on the lined tray.
- Bake at 400°F, 18 to 20 minutes, until they are browned outside and reach 165°F in the center with no pink inside.
- While they bake, steam the broccoli, 6 to 8 minutes, until bright green and just tender.
- Warm the olive oil in a skillet over medium, add the spinach, and cook, stirring, 1 to 2 minutes, until it wilts down.
- Warm the tomato sauce in a small pot, 2 to 3 minutes, until it steams.
- Spoon the sauce and meatballs over the rice with the broccoli and spinach alongside, and serve warm.
Fix It: If the meatballs come out dry, they overbaked; pull them the moment they hit 165°F, they keep cooking a little as they rest.
Air Fryer
- Heat the air fryer to 380F.
- Add the ingredients you would cook on the stove or in the oven in a single layer, without crowding the basket.
- Cook for about 20 minutes, shaking the basket halfway, until cooked through and lightly crisp.
- Let it rest a minute, then finish and plate the dish as written in the steps above.
Microwave
- Add the ingredients you would cook together to a microwave safe bowl along with their liquid.
- Cover loosely and microwave in one minute bursts, stirring between each, until hot through.
- Let it stand for a minute, then finish and plate the dish as written in the steps above.
Nutrition Per Serving
- Calories676
- Protein57g
- Carbs58g
- Fat26g
- Fiber6g
- Sodium170mg
Bonus Benefits
- Inflammation
- A Healthy Weight
- Eating Well
Reported to quietly support, as I've found in my research.
Chef's Wisdom:
Turkey: lean protein, reported to keep you full and steady.
Parsley: vitamin C and K, reported to brighten the plate.
Turkey: lean protein, reported to keep you full and steady.
Parsley: vitamin C and K, reported to brighten the plate.
Tools For This Recipe
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