Teriyaki Chicken Meatballs with Sautéed Asparagus and Edamame √
Note: You can find shelled edamame in the produce and frozen food sections of the grocery store.
• 1 c. long-grain brown rice
• 1 slice whole-grain white bread
• 1/3 c. low-fat milk
• 1 1/4 lb. ground chicken
• 1 egg
• 2 green onions, chopped
• 2 tbsp. grated fresh ginger
• 1/4 tsp. salt
• 1 tsp. canola oil
• 1 tsp. toasted sesame oil
• 1 lb. asparagus, trimmed and cut into 1 1/2-in. pieces
• 3/4 c. frozen shelled edamame, thawed (see Note)
• 1/4 tsp. salt
• 1/2 c. low-sodium teriyaki sauce
• 1 tbsp. toasted sesame seeds
Cook rice according to package directions, in unsalted water.
Preheat oven to 400 degrees.
Meanwhile, in a large bowl, soak the bread in the milk for 15 minutes. Add the chicken, egg, green onions, ginger and salt. Using your hands, gently mix all the ingredients until they are combined. Shape into 16 meatballs and place on a baking sheet. Bake for 20 minutes or until just cooked through. Don’t overbake, as that will dry out the meatballs.
In a large skillet, heat the canola and sesame oil over medium-high heat. Add the asparagus and edamame. Cook, tossing, for 3 minutes or until just crispy tender. Transfer to a warm serving plate. Don’t clean the skillet.
Add teriyaki sauce to the skillet and simmer over medium heat until slightly thickened, 1 to 2 minutes. Add the meatballs to the skillet and turn to thoroughly coat with sauce.
Serve the meatballs and sauce, with the vegetables, over the cooked brown rice.
Nutrition information per serving:
Calories 467 Fat 16 g Sodium 911 mg
Carbohydrates 53 g Saturated fat 4 g Calcium 99 mg
Protein 30 g Cholesterol 128 mg Dietary fiber 9 g
Diabetic exchanges per serving: 1 vegetable, 3 bread/starch, 1½ fat.