Baked Teriyaki Meatballs with Roasted Broccoli
This Baked Teriyaki Meatballs with Roasted Broccoli delivers 37g protein and 719 calories per serving — balanced macros in one stovetop dish. Quick batch for 6 servings reduces your weekly prep footprint significantly. Covers 35-40% of daily protein targets while including integrated vegetables.
Ingredients
- •Ground Pork(907g)
Regular ground pork is typically 70/30. Look for lean if available.
- •Egg, Whole, Large
- •Ginger, Fresh Root(15g)
- •Garlic
- •Bread Crumbs, Panko, Dry(240g)
- •Green Onion (Scallion)
- •2 Teaspoons Sea Salt, Divided
- •Broccoli(454g)
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Cilantro, Fresh
- •Soy Sauce, Low Sodium(240g)
- •Honey(120g)
- •Garlic
- •Ginger, Fresh Root(30g)
- •Chili Paste, Sambal Oelek(30g)
- •Lime Juice, Fresh(45g)
Instructions
- 1Preheat the oven to 400°F with racks in the upper third and lower third positions. Grease a large rimmed sheet pan.
- 2Make the meatballs and broccoli. In a large bowl, combine the pork, eggs, ginger, garlic, panko, green onions, and 1 teaspoon of the salt. Mix well, then with wet hands, form meatballs (about 2 tablespoons each) and place on the prepared sheet pan. You should have about 35 meatballs. Place the broccoli on a second rimmed baking sheet and toss with the olive oil and the remaining 1 teaspoon of salt. Roast, swapping rack positions half way through, until meatballs are cooked through and broccoli is tender, 20-25 minutes.
- 3Make the teriyaki sauce. In a small saucepan, combine the soy sauce, 1/2 cup water, honey, garlic, ginger, chili paste, and lime juice. Bring to a boil, then reduce the heat to medium-low. Simmer, stirring frequently, until slightly thickened and foamy, about 10 minutes. Let cool slightly.
- 4Divide the meatballs and broccoli between 6 plates. Pour the sauce over the meatballs and broccoli and sprinkle with chopped cilantro. Serve.
Nutrition — Per Serving
719
calories
37g
protein
40g
fat
- Carbohydrates
- 55g
- Saturated fat
- 13.2g
- Sodium
- 1894 mg
- Dietary fiber
- 4.3g
6 servings per batch · ~352g each
Macro data sourced from USDA FoodData Central
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How much protein does Baked Teriyaki Meatballs with Roasted Broccoli have per serving?
Each serving provides 37g of protein and 719 calories with 40g fat and 55g carbs. The protein delivery is solid for daily targets, though the higher fat content should be factored into overall daily macro balance.
How long does Baked Teriyaki Meatballs with Roasted Broccoli take to prep?
Quick prep yields 6 servings, allowing you to batch-prep a substantial portion of the week's dinners in one session. Meatballs freeze well for extended meal prep storage.
Is Baked Teriyaki Meatballs with Roasted Broccoli good for muscle gain?
At 37g protein and 719 calories per serving with 55g carbs, this recipe supports muscle gain with meaningful calorie and carbohydrate content for recovery. The broccoli addition provides micronutrients and fiber alongside the protein-rich meatballs.
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