Recipe of the Week – Beef & Broccoli Meatballs

Recipe of the Week – Beef & Broccoli Meatballs

This recipe is one of my favorites because it comes together quickly, is made in under 30 minutes as it cooks in the microwave and is kid friendly. This recipe is adapted from Pampered Chef.


1 1″ piece fresh ginger root
1/3 cup reduced-sodium soy sauce
1/3 cup packed brown sugar
3 garlic cloves
6 oz fresh broccoli florets
1 1/2 cups unsalted beef broth
2 cups uncooked instant white rice
8 oz 85% lean ground beef
1/3 cup panko bread crumbs
2 green onions, thinly sliced and divided
1 egg, beaten
4 oz fresh sugar snap peas


Grate the ginger into a small bowl to get 1–2 tsp. Add the soy sauce, brown sugar, and pressed garlic; whisk until combined. Transfer 2 tbsp of the sauce to a large bowl for the meatballs.

Place the broccoli into a Food Processor and process until finely chopped (about 1½ cups). Add to the large bowl.

Add the beef broth to the remaining sauce in the batter bowl and whisk to combine. Pour the sauce into a microwave-safe covered baking dish. Add the rice and stir gently.

Add the beef, panko, whites of the green onions, and egg to the large bowl. Use gloved hands to combine the mixture.

Use a Medium Scoop (2 tablespoon size) to shape the mixture into about 15 meatballs, then place them on top of the rice in the baker. Cover and microwave on HIGH for 9–11 minutes, or until the internal temperature of the meatballs reaches 160°F and the rice is cooked.

Remove the lid and add the snap peas. Microwave, covered, on HIGH for 3–4 minutes, or until the snap peas are crisp-tender.

Remove the baker from the microwave and garnish with the remaining green onion.

Nutritional Information:

5 servings

U.S. Nutrients per serving (about 1½ cups/375 mL): Calories 370, Total Fat 8 g, Saturated Fat 3 g, Cholesterol 70 mg, Sodium 720 mg, Carbohydrate 55 g, Fiber 2 g, Sugars 16 g, Protein 16 g

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