Asian Chicken Meatballs with Vegetables

Recently I’ve been watching videos of this chef organizing her food into bento boxes and have been finding the videos very calming to watch.  I’m kind of like those people who enjoy watching Youtube videos of Koreans eating, though that part I’m not into.  One thing I’ve noticed about the bento boxes it that they always contain majority vegetables, something acidic, a very small portion of protein (about the size of the palm of your hand), some gluten-free grains, and something probiotic.  I was inspired by the bento boxes when I came up with this recipe: Asian chicken meatballs with broccolini, maitake mushrooms, brown rice, and microgreens with lime.  I bought a premade dressing for the microgreens consisting of a variety of probiotics (pickle brine, sauerkraut brine, etc), but you could also add pickled vegetables or kimchi to the meal to include your probiotic component.  Though this meal takes about 45 minutes to cook,  it is a fairly easy recipe even for beginner cooks, and most of these ingredients should be staples in your pantry.

Ingredients

For the Sauce:

-1/2 cup Teriyaki sauce or hoisin

-1/2 cup tamari or soy sauce

-1 tsp. or more of sriracha depending on how hot you like it

-1 tbsp. honey

 

For the Meatballs:

-1lb. organic ground chicken

-1 egg

-1/2 cup Panko breadcrumbs

-3 scallions, sliced thinly and white bottoms separated from green tops

-1 tbsp. minced fresh ginger or ginger powder

-3 minced garlic cloves or 2 tbsp. garlic powder

-salt and pepper

 

For the Rice:

-1 cup brown rice

-2 cups water

-2 pinches salt

-1 tbsp. ghee, or preferred fat (oil, butter)

-1 lime + zest

-sesame seeds

 

For the Salad:

-Microgreens

 

Instructions

Note- Allow the rice to soak overnight or for some time before cooking (I soaked my rice this time for 40 minutes).  This will reduce cook time, release nutritional enzymes, and make the rice more digestible.

  1.   Fill a medium-sized pot with water, rice, fat, and salt.  Bring the water to boil then cover and reduce heat to simmer for 45 minutes. Remove from heat leaving the lid on. Allow to cool for 10 minutes.  Add lime zest and fluff rice with a fork.
  2. Wash and prep your vegetables while the rice cooks.  In a small bowl, make the sauce.  Zest the lime in a small bowl using a microplane then quarter the lime and set aside. In a large skillet, heat oil and add the white bottoms of the scallions, ginger and garlic and cook about 1 minute or until aromatic.  Transfer to a large bowl and wipe out the pan.
  3. Add the ground chicken, egg, breadcrumbs, half of the sauce, and the salt and pepper to the bowl containing the onion, ginger and garlic. Mix the ingredients and allow the mixture to sit for 10 minutes so it’ll be easier to form the meatballs.
  4. Reheat the pan to medium-hot and add enough oil to evenly coat the bottom of the pan. Add the broccolini and mushrooms and toast in the oil.  Let cook without touching while you form the meatballs.
  5.  Flip the broccolini and mushrooms and brown the other sides.  Get two large bowls ready so you can divide the vegetables between the bowls when they’ve finished browning.  Wipe out the pan.
  6. Reheat the pan over medium-high heat and add enough oil to form a thin layer on the bottom of the pan.  Add the meatballs, cooking 4-6 minutes per side.  You’ll know when the meatball is ready to turn when it’s no longer sticking to the pan.  Once cooked, add 1/4 cup water and the remaining sauce to the pan.  Toss the meatballs in the sauce to evenly coat and scrape up any remaining fond in the pan. When the sauce has reduced, remove from the heat.
  7. In the bowls containing the vegetables, add brown rice, the salad, lime, and the meatballs. Dress the salad with the lime, garnish with the green tops of the scallions, and sprinkle sesame seeds.  Enjoy!

Breakfast, Lunch, or Dinner: Veggie Frittata All Day

I’m pretty confident that even a novice chef can make a frittata. In fact, I recently made frittatas with a group of about 20 kids under the age of 12 and they were able to make some delicious frittatas. Two of my favorite parts about frittatas is that you can get creative with your ingredients and a frittata is so great to have in the fridge for any meal of the day. Pick up some of your favorite vegetables, chop and sautée them, whisk some eggs, add some cheese (optional), put it all together and put in the oven for 10 minutes. Incredibly simple.

unnamed-1

Ingredients 

-1 handful mushrooms

-1 bunch broccolini (you’ll probably only use about 1/4-1/2 of the bunch)

-1/2 zucchini

-3/4 cup peas (defrost, if frozen)

-6 eggs (preferably organic)

-1 tablespoon milk (goat milk often works great for people with dairy sensitivities)

-goat cheese crumbles

-salt, pepper, red pepper chili flakes

-extra virgin olive oil

Steps

  1. Preheat oven to 400 degrees F.
  2. Defrost peas. Chop the other vegetables into small pieces.
  3. Sautée vegetables all together in oven-safe pan** with olive oil for about 3 minutes. Add a dash of salt and pepper. **(If you don’t have an oven-safe pan than have an 8×8 baking dish/brownie pan available for later and whatever skillet you have).
  4. Meanwhile, whisk eggs with milk in a medium-sized bowl. Add the goat cheese crumbles (as much as you’d prefer) and stir. Add more salt and pepper and add chili flakes.
  5. If you have an oven-safe pan, add eggs to veggies and cook on the stove top for about 30 seconds to brown slightly, then place in the oven for 10 minutes. If you don’t have an oven-safe pan, then transfer the veggies and eggs to the baking dish and place in the oven for 10 minutes. Make sure the vegetables are evenly coated with egg.
  6. After 10 minutes your frittata should be looking ready to eat. If you’d like it brown a little more then leave it in the oven for a few extra minutes.

ENJOY

unnamed