Kids Recipe Challenge winning recipe – Honourable mention
Category : School day lunch, grades 1-3
From Nepean, Jillian’s recipe inspired this green meatball version to enjoy hot from a thermos or cold packed in kids’ lunches. Send along some dipping sauce for a fun addition or pack them in a sub bun for a meatball sandwich.
Preparation Time: 15 minutes
Serve with spaghetti or mashed potatoes and baby carrots.
|
Chopped fresh broccoli florets
|
750 mL |
3 cups |
| Extra-lean ground beef, chicken or pork |
250 g |
8 oz |
| Finely chopped fresh ginger |
15 mL |
1 tbsp |
|
Rice wine (mirin) (optional) or use rice wine vinegar
|
15 mL |
1 tbsp |
|
1 clove garlic, minced
|
| Each salt and pepper |
2 mL |
½ tsp
|
Directions
- In a saucepan of boiling water, cook broccoli for about 8 minutes or until very tender.
- Drain well and using potato masher, mash broccoli until fairly smooth to make about 250 mL (1 cup); let cool slightly.
- In a large bowl, combine beef, ginger, rice wine, garlic, salt and pepper. Add broccoli and using hands, mix together until broccoli is evenly distributed.
-
Using about 15 mL (1 tbsp) of the mixture roll into balls and place on parchment paper or foil lined baking sheet to make about 30 meatballs.
-
Bake in 180°C (375°F) oven for about 20 minutes or until no longer pink inside and golden brown.
Tip #1:
You can pan-fry the meatballs in a large nonstick skillet until golden brown on the outside and no longer pink inside.
Nutritional information: per serving (6 meatballs) Calories: 90, Protein: 10 g, Fat: 4 g, Carbohydrate: 4 g, Fibre: 2 g, Sodium: 284 mg