Welcome to the Blending Healthy Families Blog!
If you haven’t already, go back to listen to our podcast to find out WHY I needed to start this endeavor!
Blending Healthy Families takes traditional parenting advice, blends it with research and experience, and gives you sustainable methods to keep your family healthy - no matter how you came together!
Each week, we'll also feature a new recipe that I love to make for my family.
This week, we feature one of my favorite go-to meals: Teriyaki Meatballs!
This recipe came out of my desire to switch up the usual “Spaghetti and meatballs” but keep it as simple and easy.
Weeknight Teriyaki Meatballs:
Serving Size: 4 Time: 30 mins
Order of Cooking:
1. Meatballs
2. Rice / Fresh Broccoli
3. Teriyaki Sauce
4. Microwave Broccoli
1. Meatballs:
Store Bought Method: Homestyle flavor is best
Follow Packaged Instructions for baking 20-24 meatballs. Spread onto half a baking sheet.
Homemade Method:
Preheat oven to 400 degrees and line rimmed baking sheet with tin foil
In a glass mixing bowl mix together all ingredients. Using hands works best. 1 lb ground Beef or Turkey
1 egg
1/2 cup Almond Flour
1/4 tsp Salt
1 Tbsp Coconut Aminos
1 tsp Onion Powder
1 tsp Garlic Powder
1/4 tsp Ground ginger
If you feel your batter is dry, add 1 T of a healthy fat like coconut oil or ghee. Use a Tablespoon to scoop 22-24 even meatballs.
Put in oven for 10 minutes, turn balls and continue to cook for 8-10 more minutes or until cooked all the way through.
2. Rice:
Make 2 cups (1/2 cup per person) according to package directions.
You can make this up to two days in advance, keep in the fridge.
Reheat with 2 Tbsp of water in the microwave.
3. Broccoli:
Fresh:
Cut off stems of about 2 heads (approx 4 cups) and toss the florets in 3-4 Tbsp olive oil. Sprinkle salt and garlic powder over the broccoli. Place on a baking sheet. You can even use half the sheet already in the oven.
At the same temperature, roast broccoli for 8-10 minutes or until desired crispiness.
Frozen:
Place 4 cups frozen broccoli in a microwave safe bowl.
Cook in the microwave for 2 minutes. Stir and add salt and garlic powder. Cook for an additional 2 minutes or until completely heated through.
4. Teriyaki Sauce:
1/2 Cup Coconut Aminos (Soy sauce or Tamari are okay substitutes)
1/4 Cup Water
3 Tbsp Honey
2 tsp Grated Ginger (I find it in squeeze tubes)
3 tsp Minced Garlic (I typically buy it in jars)
1/8 tsp Chili flakes or more to taste
Mix the coconut aminos, honey, ginger, garlic and chili flakes in a small saucepan and heat it over medium heat. Simmer the sauce until thickened. Approx. 5 mins, stiring occasionally.
Assemble by adding 1/2 Cup of rice to the bottom of your bowl. Toss on 5-6 meatballs and 1/2 cup broccoli.
Drizzle sauce evenly between the four bowls. Any extra you can save in the fridge for up to a week.
I challenge you to try this recipe and let me know what you think!
Then subscribe to our podcast here and catch us every other Wednesday as we walk through life...Blending Healthy Families!!