High Protein
Ginger Sesame Turkey Meatballs & Orzo for a Make-Ahead Meal with Parmesan Broccoli
Ginger Sesame gives this dish its main character; Parmesan Broccoli adds a familiar vegetable boost. The recipe keeps tender turkey meatballs and quick-cooking orzo bright, saucy, and satisfying and is built to prep earlier and finish quickly at dinner time.
Add this meal to an editable plan and review every suggested ingredient.
Preview the developer handoffWhat you’ll need
Ingredients
- 1 1/4 lb lean ground turkey
- 1 large egg
- 1/2 cup whole-wheat breadcrumbs
- 1 cup dry whole-wheat orzo
- 2 cups low-sodium chicken broth
- 2 cups baby spinach
- 1 tbsp extra-virgin olive oil
- 3/4 tsp kosher salt
- 1 tbsp grated fresh ginger
- 2 tbsp low-sodium soy sauce
- 2 tsp toasted sesame oil
- 2 cups small broccoli florets
- 1/4 cup finely grated Parmesan
Make it happen
Directions
- 1
Combine turkey, egg, breadcrumbs, half 1 tbsp grated fresh ginger and 2 tbsp low-sodium soy sauce, and 1/2 teaspoon salt. Shape into 20 meatballs.
- 2
Warm olive oil in a wide skillet over medium-high heat. Brown the meatballs for 6–7 minutes, turning gently.
- 3
Add orzo, broth, and remaining flavor ingredients. Cover and simmer for 10–12 minutes, stirring once.
- 4
Fold in spinach, cover for 2 minutes, and check that the meatballs reach 165°F. Add sesame oil and sliced scallions before serving.
- 5
Cook the broccoli until crisp-tender and toss with Parmesan before folding it into the meal.
Estimated per serving
Nutrition at a glance
Recipe makes 5 servings. Values are planning estimates, not medical advice.