Ingredients
For Meatballs + Broccoli
- 10 ounces broccoli florets, about 5 cups
- 2 teaspoons avocado oil, or neutral oil
- ¼ teaspoon garlic powder
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon rice wine vinegar
- 2 teaspoons honey, or brown sugar
- 1 cup finely shredded carrots, about 90g
- 1 cup packed baby spinach, finely chopped after measuring, about 30g
- 1 teaspoon fresh grated ginger
- ½ teaspoon salt
- 3 cloves garlic, grated or minced
- ½ cup panko breadcrumbs
- 1 pound ground chicken
- Sliced fresh green onions, optional garnish
For Sauce
- ¼ cup light mayo
- ½ cup plain Greek yogurt, whole milk or 2% works best
- 1-2 teaspoons Sriracha, or other Asian-style hot sauce (adjust to taste)
- ¼ teaspoon garlic powder
Instructions
- Prepare the oven and sheet pan: Preheat the oven to 400℉ (204℃). Line a sheet pan with parchment paper for easier cleanup or lightly spray with oil to prevent sticking.
- Toss and arrange broccoli: In a bowl, toss the broccoli florets with avocado oil and garlic powder until evenly coated. Arrange the broccoli in a single layer around the edges of the sheet pan, leaving space in the center for the meatballs.
- Make the soy sauce glaze: In a small bowl, whisk together soy sauce, rice wine vinegar, and honey until combined. Set aside.
- Mix vegetables and seasonings: In a large mixing bowl, combine shredded carrots, finely chopped baby spinach, grated ginger, minced garlic, salt, and panko breadcrumbs. Mix well to evenly distribute ingredients.
- Add ground chicken and glaze: Add the ground chicken to the vegetable mixture along with 2 tablespoons of the soy sauce glaze. Mix thoroughly until all ingredients are well incorporated.
- Form meatballs and assemble on sheet pan: Shape the mixture into 20 golf-ball-sized meatballs (about 2 tablespoons each). Place the meatballs in the center of the sheet pan. Spoon the remaining soy sauce glaze over each meatball and drizzle a little over the broccoli as well.
- Bake meatballs and broccoli: Place the sheet pan in the oven and bake for 15-18 minutes or until the meatballs reach an internal temperature of 165℉ (74℃) and the broccoli is crispy with browned spots.
- Prepare the sauce: While the meatballs and broccoli bake, combine the light mayo, Greek yogurt, Sriracha, and garlic powder in a small bowl. Whisk until smooth, then adjust seasoning with more hot sauce or garlic powder if desired.
- Serve and garnish: Once cooked, serve the meatballs and broccoli straight from the pan or over a bed of rice or roasted potatoes. Drizzle about 1½ tablespoons of the spicy yogurt sauce on each serving and garnish with sliced fresh green onions if using.
Notes
- Use low-sodium soy sauce to control salt levels.
- Panko breadcrumbs help keep meatballs light and tender; adjust quantity if mixture feels too wet or dry.
- For a spicier kick, increase the amount of Sriracha in the sauce.
- Broccoli can be substituted with other vegetables such as cauliflower or green beans if preferred.
- Ensure meatballs reach an internal temperature of 165℉ to guarantee they are safely cooked.
- Leftover meatballs and broccoli make excellent meal prep for lunches or quick dinners.
- Prep Time: 15 minutes
- Cook Time: 18 minutes
- Category: Dinner
- Method: Baking
- Cuisine: Asian-inspired
- Diet: Low Fat
