Servings: 6
Calories: ~635 kcal per serving
Protein: ~42g
Saturated Fat: ~3.5g

Ingredients

Meatballs

• Lean ground turkey (93% lean) – 1.5 lb (680 g)
• Panko breadcrumbs – ½ cup (30 g)
• Egg – 1 large (50 g)
• Garlic – 2 cloves (8 g), minced
• Low sodium soy sauce – 1 tbsp (15 mL)
• Black pepper – ½ tsp (1 g)
• Onion powder – 1 tsp (2 g)
• Avocado oil – 1 tbsp (15 mL), for baking sheet or pan brushing

Honey Garlic Sauce

• Low sodium soy sauce – ¼ cup (60 mL)
• Honey – ¼ cup (85 g)
• Rice vinegar – 1 tbsp (15 mL)
• Garlic – 2 cloves (8 g), minced
• Cornstarch – 2 tsp (6 g), mixed with 2 tbsp (30 mL) cold water

Rice & Broccoli

• Brown rice (dry) – 1½ cups (285 g)
• Water – 3 cups (720 mL)
• Frozen broccoli florets – 1.5 lb (680 g)
• Olive oil – 1 tbsp (15 mL), for roasting
• Kosher salt – 1 tsp (6 g), divided
• Black pepper – ½ tsp (1 g), divided
• Garlic powder – 1 tsp (2 g), for broccoli

Instructions

1. Preheat Oven

• Preheat oven to 400°F (200°C).
• Line a large baking sheet with parchment paper and lightly brush or spray with 1 tbsp (15 mL) avocado oil.

2. Start Rice

• Rinse 1½ cups (285 g) brown rice under cold water.
• Combine rice with 3 cups (720 mL) water and a pinch of salt in a pot. Bring to a boil, reduce to a simmer, cover, and cook for 40–45 minutes until tender. Turn off heat and let steam, covered, for 10 minutes. Fluff with a fork.

3. Prepare Meatballs

• In a bowl, combine:
  • 1.5 lb (680 g) ground turkey
  • ½ cup (30 g) panko breadcrumbs
  • 1 large egg (50 g)
  • 2 cloves (8 g) minced garlic
  • 1 tbsp (15 mL) low sodium soy sauce
  • 1 tsp (2 g) onion powder
  • ½ tsp (1 g) black pepper
• Mix just until combined (do not overmix). Roll into 18 equal meatballs (~1.5 tbsp each) and place on prepared baking sheet.

4. Bake Meatballs

• Bake for 18–20 minutes, or until the internal temperature reaches 165°F (74°C) and lightly browned.

5. Roast Broccoli

• While meatballs bake, toss 1.5 lb (680 g) frozen broccoli florets on a separate baking sheet with:
  • 1 tbsp (15 mL) olive oil
  • ½ tsp (3 g) kosher salt
  • ½ tsp (1 g) black pepper
  • 1 tsp (2 g) garlic powder
• Roast in the same oven for 20–25 minutes, tossing once halfway through, until edges are crispy and golden.

6. Make Sauce

• In a small saucepan over medium heat, combine:
  • ¼ cup (60 mL) low sodium soy sauce
  • ¼ cup (85 g) honey
  • 1 tbsp (15 mL) rice vinegar
  • 2 cloves (8 g) minced garlic
• Bring to a simmer, stir in 2 tsp (6 g) cornstarch slurry (mixed with 2 tbsp / 30 mL cold water) and cook for 1–2 minutes until thickened.

7. Glaze Meatballs

• Once meatballs are done, add them to a large bowl and pour over the sauce. Toss to coat thoroughly.

8. Assemble & Portion

• In 6 meal prep containers, divide:
  • Brown rice (~¾ cup or ~95 g per serving)
  • Broccoli (~1 cup or ~115 g per serving)
  • 3 glazed meatballs per container