A good rule of thumb when building your plate is to make half of the plate fruits and veggies, a quarter the protein source, and a quarter the grain or starchy vegetable. The chicken meatballs are the protein source and the brown rice noodles the starch source, while the broccoli is the start of the show here. Prioritizing fruits and vegetables helps to ensure adequate intake of fiber and reduce the risk of diabetes, heart disease, stroke, and cancer.

You will need:

For the meatballs:

– 1 lb ground chicken

– ¼ cup scallions, sliced

– 1 clove garlic, minced

– ¼ cup wholewheat breadcrumbs

– 1 egg

– 1 Tbsp olive oil

For the sauce:

– 2 cloves garlic, miced 

– 1 tsp crushed ginger

– 1 tsp paprika

– 1 tsp cumin

– 1 tsp oregano

– 2 Tbsp honey

– ¼ cup coconut aminos 

– 2 Tbsp apple cider


1. Preheat oven to 400 

 Combine all ingredients for the meatballs and mix well. Use your hands to form into balls.

2. Heat olive oil in a pan over medium heat on the stove and add meatballs (you may have to cook in batches). Cook meatballs for about 5 minutes, until lightly browned all over and then place the meatballs in a baking dish.

3. Add all the sauce ingredients to the pan used to cook the meatballs and bring to a boil, then pour the sauce over the dish with meatballs.

4. Bake in the oven for 20 minutes until the meatballs are cooked through. 

5. While the meatballs are cooking, prepare rice noodles and broccoli according to package instructions. 

Meatballs make 4 servings,

Exchanges for 1 serving are: 4 meat, 1 starch

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