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Meatballs with Rice & Roasted Veggies

Savory Meatballs with Rice & Roasted Veggies for Family Fun

Enjoy these Meatballs with Rice & Roasted Veggies, perfect for family dinners and meal prep.
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Prep Time 20 minutes
Cook Time 40 minutes
Total Time 1 hour
Servings: 4 servings
Course: Dinner
Cuisine: American
Calories: 600
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Meatballs
  • 1 lb Ground beef (or turkey) Can substitute with ground chicken or plant-based alternative.
  • 1 cup Breadcrumbs Use gluten-free breadcrumbs if needed.
  • 1/2 cup Parmesan cheese Nutritional yeast can replace for a dairy-free option.
  • 1/4 cup Fresh parsley Can substitute with basil or cilantro.
  • 1 large Egg Use a flax egg or applesauce for a vegan option.
  • 2 cloves Garlic (minced) Garlic powder can be a substitute.
  • 1 tsp Salt
  • 1 tsp Black pepper
  • 1 tbsp Italian seasoning Can mix dried basil, oregano, and thyme.
For the Rice
  • 2 cups Cooked rice Alternative grains like quinoa or cauliflower rice can be used.
For the Roasted Veggies
  • 4 cups Mixed vegetables (e.g., bell peppers, zucchini, carrots) Customize with seasonal produce.
  • 2 tbsp Olive oil
  • 1 tsp Paprika
  • 1 tsp Garlic powder
  • 1 tsp Onion powder

Equipment

  • Oven
  • Mixing bowls
  • Baking Sheets

Method
 

Step-by-Step Instructions
  1. Preheat the oven to 400°F (200°C).
  2. Combine ground meat, breadcrumbs, Parmesan cheese, parsley, egg, garlic, salt, pepper, and Italian seasoning in a mixing bowl.
  3. Shape the mixture into 1-inch meatballs and place on a lined baking sheet.
  4. Toss mixed vegetables with olive oil, paprika, garlic powder, and onion powder, then spread on a separate baking sheet.
  5. Bake the meatballs for about 20 minutes and roast the vegetables for approximately 20 minutes.
  6. Cook rice according to package instructions or use pre-cooked rice.
  7. Assemble the dish by serving meatballs on rice and topping with roasted vegetables.
  8. Garnish with additional parsley or Parmesan cheese before serving.

Nutrition

Serving: 1plateCalories: 600kcalCarbohydrates: 50gProtein: 35gFat: 25gSaturated Fat: 10gPolyunsaturated Fat: 3gMonounsaturated Fat: 7gCholesterol: 100mgSodium: 800mgPotassium: 800mgFiber: 5gSugar: 4gVitamin A: 500IUVitamin C: 30mgCalcium: 200mgIron: 3mg

Notes

These meatballs can be customized with various proteins and vegetables to suit family preferences and dietary needs.

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