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Brown Rice Meatballs Recipe

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Cauliflower Brown Rice Meatballs Lord Byron's Kitchen
Cauliflower Brown Rice Meatballs Lord Byron's Kitchen from www.lordbyronskitchen.com

Description

Brown rice meatballs are a delicious and healthy alternative to traditional meatballs. They are packed with protein, fiber, and nutrients and are perfect for a tasty weeknight dinner. The meatballs are made from a combination of brown rice, ground beef or turkey, and seasonings. They are baked in the oven until golden brown and crispy on the outside and juicy and tender on the inside.

Prep Time

The prep time for brown rice meatballs is approximately 20 minutes.

Cook Time

The cook time for brown rice meatballs is approximately 30 minutes.

Ingredients

  • 1 cup cooked brown rice
  • 1 pound ground beef or turkey
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 egg
  • 1/4 cup breadcrumbs
  • 1/4 cup grated Parmesan cheese

Equipment

  • Large mixing bowl
  • Baking sheet
  • Parchment paper
  • Measuring cups and spoons
  • Mixing spoon or spatula

Method

  1. Preheat the oven to 375 degrees F.
  2. In a large mixing bowl, combine the cooked brown rice, ground beef or turkey, garlic powder, onion powder, oregano, basil, salt, black pepper, egg, breadcrumbs, and Parmesan cheese.
  3. Mix all the ingredients together until well combined.
  4. Form the mixture into small balls, about 1-2 inches in diameter.
  5. Place the meatballs on a baking sheet lined with parchment paper.
  6. Bake the meatballs in the preheated oven for 25-30 minutes or until golden brown and cooked through.
  7. Remove the meatballs from the oven and let them cool for a few minutes before serving.
  8. Serve the meatballs with your favorite sauce or over a bed of cooked brown rice or pasta.

Notes

  • You can use ground beef or turkey for this recipe.
  • You can use fresh or leftover cooked brown rice.
  • The meatballs can be frozen for up to 3 months.
  • You can add other ingredients like chopped onions, bell peppers, or mushrooms for added flavor and nutrition.
  • The meatballs can be made ahead of time and stored in the refrigerator until ready to bake.

Nutrition Info

One serving of brown rice meatballs (4 meatballs) contains approximately:

  • Calories: 260
  • Protein: 21g
  • Fat: 15g
  • Carbohydrates: 10g
  • Fiber: 1g
  • Sugar: 0g
  • Sodium: 420mg

Recipe Tips

  • Make sure to mix the ingredients well to ensure that the meatballs hold together and cook evenly.
  • Baking the meatballs on parchment paper helps prevent sticking and makes for easy cleanup.
  • You can use a cookie scoop or ice cream scoop to help form the meatballs into uniform size.
  • If the mixture is too wet, add more breadcrumbs or Parmesan cheese. If it's too dry, add a little water or milk.
  • Experiment with different seasonings and herbs to customize the flavor of the meatballs.

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