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Meal Prep Meatballs

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35min

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4 servings

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These Meatball, Broccoli and Rice Lunch Boxes combine savory meatballs, tender broccoli, and fluffy rice for a complete, balanced meal in one container. The protein-rich meatballs provide satisfying flavor, while the broccoli adds color and nutrition, all served over a bed of rice that soaks up the delicious flavors. Easy to prepare and perfect for meal prep, these lunch boxes can be made ahead and enjoyed throughout the week. Simple ingredients come together for a convenient, nutritious lunch option that reheats beautifully.

Nutrition Facts

Disclaimer: The nutritional information provided is estimated and may vary based on portion size and preparation.

Facts
Quantity
Fiber
Sugar
4 g
2 g
Allergen Content

Based on your allergy profile, please note the following possible allergens:

Eggs

Wheat

Ingredients

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Steps

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1
Preheat the oven

Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.

2
Cook the rice

Rinse rice under cold water. Combine rice with 2 cups water and salt in a pot. Bring to a boil, then reduce heat to low. Cover and simmer for 15-20 minutes until water is absorbed. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork.

3
Prepare the meatball mixture

Finely dice half the onion. Mince the garlic. In a large bowl, combine ground meat, egg, breadcrumbs, diced onion, garlic, salt, and pepper. Mix until just combined, don't overmix.

4
Form the meatballs

Shape the meat mixture into 16 equal-sized meatballs. Place on the prepared baking sheet.

5
Bake the meatballs

Bake for 15-20 minutes until cooked through and browned. Internal temperature should reach 165°F (74°C).

6
Prepare the broccoli

Cut broccoli into florets. Toss with oil and salt.

7
Cook the broccoli

Option 1: Add broccoli to the baking sheet with meatballs for the last 10 minutes of cooking. Option 2: Steam broccoli for 5 minutes until tender-crisp.

8
Prepare the onion for serving

Slice remaining half onion thinly.

9
Assemble the lunch boxes

Divide rice among 4 containers. Add 4 meatballs to each container. Add equal portions of broccoli. Top with sliced onion if desired.

10
Store or serve

If serving immediately, enjoy while warm. If meal prepping, let cool completely before covering. Refrigerate for up to 4 days. Reheat in microwave for 2-3 minutes when ready to eat.

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