Dairy-Free Ground Chicken Meatballs with Rice and Roasted Vegetables
Dairy-Free Ground Chicken Meatballs with Rice and Roasted Vegetables
Ingredients
For the Chicken Meatballs
- 1 pound ground chicken, lean
- 1/2 cup dairy-free breadcrumbs
- 1 egg, large
- 1/4 cup yellow onion, finely minced
- 2 cloves garlic, minced
- 2 tablespoons fresh parsley, chopped
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 tablespoon olive oil, for baking sheet
For the Roasted Vegetables
- 3 cups broccoli florets
- 1 red bell pepper, cut into 1-inch pieces
- 2 tablespoons olive oil
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
For the Rice
- 1 1/2 cups basmati rice, rinsed
- 3 cups water
- 1/2 teaspoon salt
Instructions
- 1
Preheat your oven to 400°F. Line a large baking sheet with parchment paper or lightly grease with 1 tablespoon of olive oil.
⏱️ 5 min•🌡️ 400
- 2
In a large mixing bowl, combine the ground chicken, dairy-free breadcrumbs, large egg, finely minced yellow onion, minced garlic, chopped fresh parsley, dried oregano, 1 teaspoon of salt, and 1/2 teaspoon of black pepper. Mix gently with your hands until just combined, being careful not to overmix, which can make the meatballs tough.
⏱️ 5 min
- 3
Form the mixture into approximately 18-20 uniform 1-inch meatballs. Arrange them in a single layer on the prepared baking sheet, ensuring they are not touching.
⏱️ 10 min
- 4
In a separate medium bowl, combine the broccoli florets and red bell pepper pieces. Drizzle with 2 tablespoons of olive oil, 1/2 teaspoon of salt, and 1/4 teaspoon of black pepper. Toss until the vegetables are evenly coated.
⏱️ 5 min
- 5
Place the baking sheet with the chicken meatballs into the preheated oven. Bake for 10 minutes to allow them to start cooking.
⏱️ 10 min•🌡️ 400
- 6
While the meatballs are baking, prepare the rice. In a medium saucepan with a lid, combine the rinsed basmati rice, 3 cups of water, and 1/2 teaspoon of salt. Bring to a boil over medium-high heat. Once boiling, reduce the heat to low, cover tightly, and simmer for 15-18 minutes, or until all the water is absorbed and the rice is tender. Remove from heat and let stand, covered, for 5 minutes.
⏱️ 20 min
- 7
After the meatballs have baked for 10 minutes, carefully remove the baking sheet from the oven. Add the seasoned roasted vegetables to the baking sheet, spreading them around the meatballs in a single layer.
⏱️ 2 min
- 8
Return the baking sheet to the oven and continue baking for another 15-20 minutes, or until the meatballs are cooked through (internal temperature reaches 165°F) and the vegetables are tender-crisp and lightly browned.
⏱️ 20 min•🌡️ 400
- 9
Once cooked, fluff the basmati rice with a fork. Serve the dairy-free chicken meatballs and roasted vegetables immediately over a bed of fluffy rice.
⏱️ 3 min
Kitchen Tools
Nutrition Facts (per serving)
Dairy-Free Ground Chicken Meatballs with Rice and Roasted Vegetables
Ingredients
For the Chicken Meatballs
- 1 pound ground chicken, lean
- 1/2 cup dairy-free breadcrumbs
- 1 egg, large
- 1/4 cup yellow onion, finely minced
- 2 cloves garlic, minced
- 2 tablespoons fresh parsley, chopped
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 tablespoon olive oil, for baking sheet
For the Roasted Vegetables
- 3 cups broccoli florets
- 1 red bell pepper, cut into 1-inch pieces
- 2 tablespoons olive oil
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
For the Rice
- 1 1/2 cups basmati rice, rinsed
- 3 cups water
- 1/2 teaspoon salt
Instructions
- 1
Preheat your oven to 400°F. Line a large baking sheet with parchment paper or lightly grease with 1 tablespoon of olive oil.
⏱️ 5 min•🌡️ 400 - 2
In a large mixing bowl, combine the ground chicken, dairy-free breadcrumbs, large egg, finely minced yellow onion, minced garlic, chopped fresh parsley, dried oregano, 1 teaspoon of salt, and 1/2 teaspoon of black pepper. Mix gently with your hands until just combined, being careful not to overmix, which can make the meatballs tough.
⏱️ 5 min - 3
Form the mixture into approximately 18-20 uniform 1-inch meatballs. Arrange them in a single layer on the prepared baking sheet, ensuring they are not touching.
⏱️ 10 min - 4
In a separate medium bowl, combine the broccoli florets and red bell pepper pieces. Drizzle with 2 tablespoons of olive oil, 1/2 teaspoon of salt, and 1/4 teaspoon of black pepper. Toss until the vegetables are evenly coated.
⏱️ 5 min - 5
Place the baking sheet with the chicken meatballs into the preheated oven. Bake for 10 minutes to allow them to start cooking.
⏱️ 10 min•🌡️ 400 - 6
While the meatballs are baking, prepare the rice. In a medium saucepan with a lid, combine the rinsed basmati rice, 3 cups of water, and 1/2 teaspoon of salt. Bring to a boil over medium-high heat. Once boiling, reduce the heat to low, cover tightly, and simmer for 15-18 minutes, or until all the water is absorbed and the rice is tender. Remove from heat and let stand, covered, for 5 minutes.
⏱️ 20 min - 7
After the meatballs have baked for 10 minutes, carefully remove the baking sheet from the oven. Add the seasoned roasted vegetables to the baking sheet, spreading them around the meatballs in a single layer.
⏱️ 2 min - 8
Return the baking sheet to the oven and continue baking for another 15-20 minutes, or until the meatballs are cooked through (internal temperature reaches 165°F) and the vegetables are tender-crisp and lightly browned.
⏱️ 20 min•🌡️ 400 - 9
Once cooked, fluff the basmati rice with a fork. Serve the dairy-free chicken meatballs and roasted vegetables immediately over a bed of fluffy rice.
⏱️ 3 min