Sticky Garlic Turkey Meatballs & Rice with Air Frier Broccoli

Cals 495 | Protein 42g | Carbs 58g | Fat 9g

Turkey Meatballs & Rice

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
Servings 2 people
Prep Time 5 minutes
Cook Time 15 minutes



  • 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


  • 200 grams tender stem broccoli
  • 1 tsp Chinese Salt & Pepper Seasoning
  • 5 sprays spray oil



  • 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.


  • 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!

    Calories: 495kcal
    Course: Main Course
    Cuisine: Asian
    Keyword: High Protein, Quick Meal, Spicy, Stovetop

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