Chicken meatballs with miso rice
Time to make: 1 hr
( Hands-on time: 20 mins )
Total cost: $ 17.00 / $ 4.25 per serve
(at time of publication)
Nutrition Info.(per serve)
400g skinless, boneless Tegel chicken breasts
2 tablespoons salt-reduced soy sauce
2 teaspoons sesame oil
1/4 cup chopped fresh coriander
1/2 cup fresh breadcrumbs
1/3 cup sesame seeds
1 1/2 cups sushi rice
1/2 teaspoon miso paste
4 teaspoons salt-reduced soy sauce
1/4 cup fresh coriander
4 spring onions, finely sliced
300g pumpkin (1 3/4 cups), chopped in 2.5cm chunks
4 large handfuls baby spinach
1 1/2 tablespoons lemon juice
2 teaspoons liquid honey
3 tablespoons olive oil
Total fat 21g
Saturated fat 4g
Dietary fibre 5g
1 Preheat oven to 200°C. To make meatballs, place chicken in a food processor and pulse until finely chopped, taking care not to mix it to a paste. Mix soy sauce, sesame oil, coriander and breadcrumbs into chicken. Shape mix into small walnut-sized balls. Place sesame seeds on a flat plate and roll meatballs in seeds until lightly coated. Place balls in an ovenproof dish and bake for 15-20 minutes until cooked through.
2 Arrange pumpkin in a single layer on a lined baking tray, season with salt and pepper and drizzle with a little olive oil. Roast for 20 minutes, turning at times, until pumpkin is just tender.
3 While pumpkin and chicken balls are cooking, cook rice following packet directions.
4 To make salad, segment mandarins and mix with roasted pumpkin and spinach. Combine lemon juice, honey and oil in a small bowl and drizzle over salad. Gently toss to combine.
5 To make miso rice, mix miso, soy sauce, coriander and spring onions into cooked rice. Serve meatballs with miso rice and salad. Add a drizzle of sweet chilli sauce if you prefer.
NZ Nutrition Foundation schools competition: recipe from winner of ‘Table Challenge — Chicken’ category, Kizzie Amoore, Dana Herbison and Libby Harrison of Epsom Girls Grammar School.
Hanu de Jong
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