Sheet Pan Rooster Tuscan Meatballs & Broccoli

December 18, 2024

22

Indulge within the savory, Italian-inspired flavors of Rooster Tuscan Meatballs, a low-carb dish that mixes the richness of hen meatballs with the daring, fragrant style of Tuscan components. These meatballs are made with a mix of recent herbs, sun-dried tomatoes, and a contact of Parmesan, bringing a burst of taste in each chunk. These meatballs are completely crispy on the surface whereas remaining juicy on the within, all with the comfort of solely utilizing one sheet pan. Paired with completely roasted broccoli, this meal is a satisfying, wholesome choice for anybody trying to get pleasure from a nutritious dinner with out the trouble.

Not solely is that this dish filled with taste, nevertheless it’s additionally fast and simple to arrange. Baking makes cooking the meatballs a breeze, decreasing the messy splatter and fuss, whereas the broccoli provides a crunchy and fiber-rich complement to the meal. This recipe is ideal for a busy weeknight or meal prep, providing a scrumptious and filling meal that’s low in carbs. Whether or not you’re following a keto food plan or just craving a healthful, flavorful dish, these meatballs and roasted broccoli are positive to grow to be a repeat household favourite!

Yields 4 servings of Sheet Pan Rooster Tuscan Meatballs & Broccoli

The Preparation

Tomato Pesto Meatballs:

20 ounce floor hen
1/3 cup parmesan cheese, grated
1 giant egg
1/4 cup pesto
1/4 cup sundried tomatoes, chopped and oil drained
2 teaspoons recent garlic, minced
1/2 medium crimson onion, diced
salt and pepper, to style
1 tablespoon olive oil

Roasted Broccoli:

16 ounce broccoli florets
4 tablespoon olive oil
salt and pepper, to style
1 teaspoon onion powder
1 teaspoon garlic powder

The Execution

1. Collect and prep your entire components. Pre-heat oven to 400F.

2. Add the entire components for the meatballs in a big bowl. In case your pesto is oily, you possibly can skip including the olive oil.

3. Utilizing your arms, toss the components to mix. Attempt to not overwork the combination. Enable to relaxation for 5-10 minutes.

4. Whereas the meatball combination is resting, put together the broccoli. Mix the broccoli, olive oil, onion, garlic, and salt and pepper to style. Toss properly in a bowl, or add to a plastic bag and shake till properly coated.

5. Type the meatballs by scooping the combination with a spoon, packing into your palm, and rolling right into a ball. Meatballs must be a little bit bigger than golf balls. House the meatballs evenly on a baking sheet lined with parchment paper. Sprinkle the broccoli between the meatballs.

6. Bake for 23-26 minutes, or till meatballs are cooked via and broccoli is properly roasted.

7. Serve instantly and revel in!

This makes a complete of 4 servings of Sheet Pan Rooster Tuscan Meatballs & Broccoli. Every serving comes out to be 521 energy, 37.9g fat, 9.4g web carbs, and 33.8g protein.

NUTRITION	CALORIES	FAT	CARBS	FIBER	NET CARBS	PROTEIN
20 ounce floor hen	811	45.93	0	0	0	98.88
0.33 cup grated parmesan cheese	142	9.44	1.35	0	1.35	12.71
1 giant egg	79	5.23	0.4	0	0.4	6.91
0.25 cup pesto	216	21.1	4.02	1.22	2.8	2.41
0.25 cup sun-dried tomatoes	35	0.4	7.53	1.66	5.87	1.9
2 teaspoon recent garlic	8	0.03	1.87	0.12	1.75	0.36
0.5 medium crimson onion	21	0.09	4.77	0.66	4.11	0.64
0 none salt and pepper	0	0	0	0	0	0
1 tablespoon olive oil	119	13.5	0	0	0	0
16 ounce broccoli	159	1.86	32.57	14.97	17.6	10.8
4 tablespoon olive oil	477	54	0	0	0	0
0 none salt and pepper	0	0	0	0	0	0
1 teaspoon garlic powder	10	0.02	2.3	0.28	2.02	0.52
1 teaspoon onion powder	8	0.02	1.86	0.36	1.5	0.24
Totals	2085	151.62	56.67	19.27	37.4	135.37
Per Serving (/4)	521	37.9	14.2	4.8	9.4	33.8