Easy family meals for all the busy parents! @mymanabites bring us Chicken Meatball Meal Prep 2 Ways! Juicy, flavorful chicken meatballs are baked to perfection alongside roasted veggies, creating two unique and delicious bowls that are perfect for busy schedules. Free link to recipe here: https://tasty.co/recipe/chicken-meatball-meal-prep-2-ways
INGREDIENTS:
Meatballs: 1 pound boneless skinless chicken breasts 1 carrot, chopped 1 large egg 4 garlic cloves ⅓ cup panko ¼ cup onion ¼ cup grated Parmesan cheese 1/4 cup fresh cilantro 2 tablespoons olive oil ½ teaspoon onion powder ½ teaspoon kosher salt ¼ teaspoon black pepper Mediterranean Veggies: 1 cup diced zucchini 1 cup diced bell peppers ½ cup broccoli ½ cup red onion, diced 1 tablespoon olive oil ½ lemon, juiced ¼ teaspoon kosher salt ¼ teaspoon black pepper 1 cup cooked quinoa 2 tablespoons tzatziki or hummus Chopped fresh parsley or dill, for garnish ½ cup cucumbers and tomatoes diced – ( optional ) Teriyaki Veggies: 1 cup broccoli florets 1 cup snap peas ½ cup zucchini ½ cup red onion, diced 1/2 cup diced bell peppers 1 tablespoon soy sauce 1 teaspoon sesame oil 1 teaspoon garlic powder 1 cup cooked jasmine rice 2 tablespoons teriyaki sauce Sesame seeds, for garnish Chopped scallions, for garnish
PREPARATION:
1. Preheat the oven to 400°F (200°C), and line two baking sheets with parchment paper.
2. Make the meatballs: In a food processor, combine the chicken breast, carrots, egg, garlic, panko, onion, panko, Parmesan, olive oil, cilantro, onion powder, salt, and black pepper. Pulse until the mixture is smooth and has a slight texture.
3. Roll the mixture into 1½-inch balls using an ice cream scoop for even sizing. Arrange the meatballs evenly on one of the prepared baking sheets.
4. Make the Mediterranean veggies: In a large bowl, toss together the zucchini, broccoli, bell peppers, and red onion with the olive oil, lemon juice, salt, and pepper. Spread evenly on half of the second baking sheet.
5. Make the teriyaki veggies: In a large bowl, toss together the broccoli, zucchini, onion, bell peppers and snap peas with the soy sauce, sesame oil, and garlic powder. Spread evenly on the other half of the same baking sheet.
6. Place both baking sheets in the oven. Bake meatballs and veggies for about 20 minutes, or until the meatballs are golden and cooked to 165°F and the veggies are tender, flipping meatballs and tossing veggies halfway.
7. Assemble the Mediterranean veggies bowl: Layer the cooked quinoa, roasted Mediterranean veggies, and half of the meatballs in a meal prep container or bowl. Add a side of hummus or tzatziki, and garnish with fresh parsley or dill. Optional: Add fresh diced cucumbers and tomatoes.
8. Assemble the teriyaki veggies bowl: Layer the cooked rice, roasted veggies, and remaining meatballs in a container. Drizzle with teriyaki sauce, and garnish with sesame seeds and scallions.
