High Protein
Weeknight Turkey Meatballs & Orzo, Maple Dijon Style, with Parmesan Broccoli
This version keeps tender turkey meatballs and quick-cooking orzo bright, saucy, and satisfying and leans into maple dijon flavor. It is streamlined for the busiest part of the week, with a familiar vegetable boost from Parmesan Broccoli.
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
- 2 tbsp Dijon mustard
- 1 tbsp pure maple syrup
- 1 tbsp apple cider vinegar
- 2 cups small broccoli florets
- 1/4 cup finely grated Parmesan
Make it happen
Directions
- 1
Combine turkey, egg, breadcrumbs, half 2 tbsp Dijon mustard and 1 tbsp pure maple syrup, 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 a spoonful of the reserved maple-Dijon sauce 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.