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Healthier Teriyaki chicken meatballs with jasmine rice

Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings 4 people
Appliance/Function:

Equipment

  • 1 Muffin tray
  • 1 Large pot or rice cooker
  • 1 Large bowl
  • 1 Small pot

Ingredients

  • oil spray

Rice

  • 1 cup jasmine rice

Meatballs

  • 227 g crushed pineapple in juice
  • 2 shallots
  • 2 tsp ginger
  • 4 cloves garlic
  • 500 g chicken mince
  • ¼ cup milk
  • ½ cup panko breadcrumbs or gluten-free breadcrumbs
  • 2 tbsp soy sauce or gluten-free tamari

Sauce

  • ½ cup soy sauce or gluten-free tamari
  • 3 tbsp maple syrup or honey
  • 2 tsp cornflour
  • 1 tbsp sesame seeds optional

Instructions

Before you start

  • Preheat oven to 220 °C or 200 °C fan bake. Spray a muffin tray with oil spray.

Cook the rice

  • In a large pot over high heat add 1 cup jasmine rice and 310ml or 1¼ cup of water. Bring to a boil then reduce heat to medium or medium-low and cover. Simmer for 12 minutes or until water is absorbed. Fluff rice with a fork.

Prepare the ingredients

  • Drain 227 g crushed pineapple in juice, reserving the juice, and crush the pineapple (if not already crushed). Peel and finely chop 2 shallots. Peel and mince the 2 tsp ginger and 4 cloves garlic.

Start meatballs

  • Place 500 g chicken mince in a large bowl and make a well in the centre. Add ¼ cup milk and ½ cup panko breadcrumbs to the centre to soak for 3 minutes. Add the pineapple, shallots, half the ginger, half the garlic and 2 tbsp soy sauce. Season with salt and pepper and combine well.

Finish meatballs

  • Scoop the mince mixture with damp hands using a ¼ measuring cup and shape it into meatballs. Place the meatballs into the prepared muffin tray and cook for 15-20 minutes or until golden and cooked through.

Make sauce

  • Meanwhile, place ⅓ cup of water, ½ cup soy sauce, ⅓ cup of the reserved pineapple juice, 3 tbsp maple syrup, and the remaining ginger and garlic in a small pot and cook over medium heat for 1-2 minutes. Whisk in 2 tsp cornflour and ¼ cup of water and continue whisking until you have a thick teriyaki sauce.

To serve

  • Toss chicken meatballs in sauce. Divide the rice between plates, top with the chicken meatballs and pour over any remaining sauce. Sprinkle with sesame seeds.

Nutrition

Calories: 532kcal | Carbohydrates: 73g | Protein: 32g | Fat: 13g | Saturated Fat: 4g | Cholesterol: 109mg | Sodium: 2368mg | Potassium: 1011mg | Fiber: 3g | Sugar: 20g | Calcium: 123mg | Iron: 3mg