A skillet of meatballs and rice makes for a simple, hearty meal, and using ground turkey and brown rice ensures it delivers plenty of nutrients. To perk up the flavor of these mild-mannered ingredients, we used a heavy dose of lemon, garlic, scallions, and parsley. Cooking the brown rice in chicken broth instead of water intensified its richness, adding a meaty backbone to the dish. We scattered sliced sun-dried tomatoes atop the finished dish to add a beautiful pop of red and a sweet, chewy bite. A mere ¼ cup of Parmesan cheese contributed a salty, umami finish. Be sure to use 93 percent lean ground turkey, not 99 percent fat-free ground turkey breast, or the meatballs will be tough. You will need a 12-inch nonstick skillet with a tight-fitting lid.
Ingredients
- 1 slice hearty 100 percent whole-wheat sandwich bread, torn into 1-inch pieces
- 1 pound organic 93 percent lean ground turkey
- 1 large organic egg
- 4 scallions, white and green parts separated and sliced thin
- ¼ cup chopped fresh parsley
- 2 teaspoons grated lemon zest plus 2 tablespoons juice
- Salt and pepper
- 2 tablespoons cold-pressed extra-virgin olive oil
- 1 cup long-grain brown rice, rinsed
- 3 garlic cloves, minced
- 4 cups homemade or low-sodium chicken broth
- ½ cup oil-packed sun-dried tomatoes, rinsed, patted dry, and sliced thin
- ¼ cup grated Parmesan cheese
- Pulse bread in food processor to fine crumbs, 10 to 15 pulses; transfer to large bowl. Add turkey, egg, 3 tablespoons scallion greens, 2 tablespoons parsley, 1½ teaspoons lemon zest, ½ teaspoon salt, and ½ teaspoon pepper to bowl and using your hands, gently knead mixture until combined. Using wet hands, roll heaping tablespoons of meat mixture into meatballs and transfer to baking sheet. (You should have 20 meatballs.) Cover with greased plastic wrap and refrigerate for 15 minutes.
- Heat oil in 12-inch nonstick skillet over medium-high heat until shimmering. Add meatballs and cook until well browned all over, 5 to 7 minutes. Transfer meatballs to paper towel–lined plate.
- Return now-empty skillet to medium-high heat. Stir in rice and cook until edges of rice begin to turn translucent, about 1 minute. Add scallion whites and garlic and cook until fragrant, about 1 minute. Stir in broth and remaining ½ teaspoon lemon zest and juice and bring to boil.
- Reduce heat to medium-low, cover, and cook for 15 minutes. Return meatballs to skillet, cover, and cook until rice is tender and meatballs are cooked through, about 15 minutes.
- Off heat, scatter sun-dried tomatoes over rice and let sit, covered, for 5 minutes. Sprinkle with Parmesan, remaining scallion greens, and remaining 2 tablespoons parsley. Serve.
| Nutrition Facts |
Serving Size 1 |
Nutritional Value Per Serving | Calories 480 kcal Calories from Fat: 126 kcal |
|
% Daily Value*
|
| Total Fat 14 g 40% |
Saturated Fat 4.5 g 23% |
Trans Fat 0.0 g |
Cholesterol 95 mg 32% |
Sodium 790 mg 13% |
carbohydrates 46 g 35% |
Dietary Fiber 4 g 11% |
Sugars 2 g 2% |
Protein 41 g 82% |
* Above mentioned %DVs (Percent Daily Values) are based on 2,000 calorie food intake.
DVs (Daily values) may be vary depending upon individuals daily calorie needs. Above nutritional values are estimates and should only be used as a guide for approximation. They are not allfoodchef.com recommendations. Calculations are based on average weight of 194 lbs. and ages of 19 to 50 years. |