Sticky Garlic Turkey Meatballs & Rice with Air Frier Broccoli
If you don't like it spicy, use less chilli, or leave it out completely & use paprika instead.Cals 495 | Protein 42g | Carbs 58g | Fat 9g
Ingredients
Rice
- 75 grams uncooked rice
- 1 tbsp soy sauce
Turkey Meatballs
- 250 grams 7% fat turkey thigh mince
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp Chinese 5 spice
- 1 chilli flakes
- 100 grams green beans
- 250 grams mushrooms
- 200 grams sweet mini peppers
- 1 chilli pepper
- 30 grams honey
- 2 tbsp soy sauce
- 2 spring onions
Broccoli
- 200 grams tender stem broccoli
- 1 tsp Chinese Salt & Pepper Seasoning
- 5 sprays spray oil
Instructions
Rice
- Put the rice in a pan, cover with water, put a lid on the pan & bring to the boil. Simmer until cooked & stir in soy sauce.
Turkey Meatballs
- Pre-heat a pan on a medium-high heat. Put turkey mince in a bowl, add garlic powder, onion powder, Chinese 5 spice, chili flakes & salt & pepper to taste, use your hands to combine well.
- Thinly slice your sweet peppers & chilli pepper, & roughly chop your mushrooms & green beans.
- Roll your seasoned mince into small meatballs, add to the hot pan. Cook the meatballs for 2 minutes, stirring occasionally, then add your veg. Cook for another minute (you can add a tablespoon or two of water if it's sticking), then add your soy sauce & honey. Stir well to coat the meatballs & veggies, continue to cook on the hob until the meatballs are cooked through.
Broccoli
- Spray the broccoli with the cooking spray & sprinkle over salt & pepper seasoning. Air fry on 180c for 8 minutes, or longer if you like softer broccoli.
Plate up & enjoy!
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