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JUICY TURKEY MEATBALLS WITH BROWN RICE
03

JUICY TURKEY MEATBALLS WITH BROWN RICE

NUTRITION
HEALTHY RECIPES
Feb 03, 2025

JUICY TURKEY MEATBALLS WITH BROWN RICE

These Juicy Turkey Meatballs with Brown Rice are a nutritious and satisfying meal, perfect for lunch or dinner. Made with lean ground turkey, finely chopped onions and garlic powder, these meatballs are packed with flavour while staying low in fat. Served with a side of hearty brown rice, this dish provides a balanced mix of protein and complex carbohydrates to keep you full and energised. The meatballs are pan-seared to develop a golden-brown crust, then gently cooked to ensure they remain tender and juicy inside. Seasoned simply with salt and pepper, this dish is perfect as a standalone meal or paired with a light tomato sauce or a fresh salad. Whether you’re meal prepping for the week or looking for a quick, healthy dinner, these turkey meatballs with brown rice are a delicious and easy-to-make option.

RECIPE CATEGORY

Lunch, Dinner, Entrée

SERVING SIZE

1

CUISINE

American, Mediterranean

PREPARATION/TECHNIQUES

Pan-Fry, Simmer

OCCASION/HOLIDAY

Weeknight Dinner, Meal Prep, Family Dinner

SPECIAL CONSIDERATION/DIETARY CONCERNS

Healthy, High Protein, Low Fat, Gluten-Free, Quick & Easy

DISH TYPE

Meatballs, Rice Bowl

INGREDIENTS

The following are the ingredients we need to prepare this juicy turkey meatball and brown rice recipe.

  • 100g ground turkey
  • ¼ onion, finely chopped
  • ¼ tsp garlic powder
  • 50g brown rice, cooked
  • 1 tsp olive oil (for cooking)
  • Salt & pepper, to taste

FULL NUTRITIONAL INFORMATION (PER SERVING)

  • Calories: 280
  • Protein: 28g
  • Carbohydrates: 28g
  • Fibre: 2g
  • Fat: 8g
  • Saturated Fat:5g
  • Sodium: 150mg
  • Sugar: 1g

PREPARATION

Here is a step-by-step guide to preparing this juicy turkey meatball and brown rice recipe.

  • Cook The Brown Rice: In a small pot, bring water to a boil and add the brown rice. Reduce the heat to low, cover and let it simmer for about 25-30 minutes until tender. Drain any excess water and fluff with a fork. Set aside.
  • Prepare The Meatball Mixture: In a mixing bowl, combine the ground turkey, finely chopped onion, garlic powder, salt and pepper. Mix well until evenly combined.
  • Form The Meatballs: Using your hands, shape the mixture into small meatballs, about the size of a tablespoon each. You should get around 4-5 meatballs.
  • Heat The Pan: Place a non-stick pan over medium heat and add the olive oil. Let it heat for about 30 seconds.
  • Cook The Meatballs: Add the meatballs to the pan, ensuring they are not overcrowded. Sear them for 2-3 minutes on each side until golden brown.
  • Simmer To Finish Cooking: Once browned, reduce the heat to low, cover the pan and let the meatballs cook for an additional 5 minutes to ensure they are fully cooked through. The internal temperature should reach 75°C (165°F).
  • Assemble And Serve: Place the cooked brown rice on a plate and top with the turkey meatballs. Serve warm and enjoy!

PREP TIME

5 minutes

COOKING TIME

30 minutes

TIPS

Here are some helpful tips for you when making this juicy turkey meatball and brown rice recipe.

  • Use Wet Hands To Shape The Meatballs: This prevents the mixture from sticking to your fingers.
  • Don’t Overmix The Meat: Overworking the ground turkey can make the meatballs dense instead of tender.
  • Check For Doneness: Use a meat thermometer to ensure the internal temperature reaches 75°C (165°F).
  • Add Moisture If Needed: If the meatball mixture feels dry, add a teaspoon of water or olive oil to keep them juicy.
  • For Even Cooking: Turn the meatballs gently and cook them evenly on all sides.

VARIATIONS

  • Spicy Kick: Add a pinch of red pepper flakes or cayenne for some heat.
  • Cheesy Option: Mix in grated parmesan or feta cheese for a richer flavour.
  • Herb Infusion: Add chopped parsley, basil or oregano for extra freshness.
  • Saucy Version: Serve with a light tomato sauce or a drizzle of lemon juice for added zest.
  • Low-Carb Option: Swap brown rice for cauliflower rice to reduce carbohydrates.

PREPPING AND STORAGE

  • Refrigeration: Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in a pan or microwave before serving.
  • Freezing: Cooked meatballs can be frozen for up to 2 months. Store them in a freezer-safe container and thaw overnight in the fridge before reheating.
  • Meal Prep Tip: Make a larger batch of meatballs and freeze them in portions for easy meals throughout the week.

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