Chicken meatballs with miso rice

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Serves: 4
Time to make: 1 hr (Hands-on time: 20 mins, Cooking time: 40 mins)
Total cost: $17.00 / $4.25 per serve
(at time of publication)

  • Chicken meatballs
  • 400g skinless, boneless Tegel chicken breasts
  • 2 tablespoons salt-reduced soy sauce
  • 2 teaspoons sesame oil
  • 1/4 cup chopped fresh coriander
  • 1/2 cup fresh breadcrumbs
  • 1/3 cup sesame seeds
  • Miso rice
  • 1 1/2 cups sushi rice
  • 1/2 teaspoon miso paste
  • 4 teaspoons salt-reduced soy sauce
  • 1/4 cup fresh coriander
  • 4 spring onions, finely sliced
  • Salad
  • 300g pumpkin (1 3/4 cups), chopped in 2.5cm chunks
  • 2 mandarins
  • 4 large handfuls baby spinach
  • 1 1/2 tablespoons lemon juice
  • 2 teaspoons liquid honey
  • 3 tablespoons olive oil


Step 1Preheat oven to 200°C. To make meatballs, place chicken in a food processor and pulse until finely chopped, taking care not to mix it to a paste. Mix soy sauce, sesame oil, coriander and breadcrumbs into chicken. Shape mix into small walnut-sized balls. Place sesame seeds on a flat plate and roll meatballs in seeds until lightly coated. Place balls in an ovenproof dish and bake for 15-20 minutes until cooked through.

Step 2Arrange pumpkin in a single layer on a lined baking tray, season with salt and pepper and drizzle with a little olive oil. Roast for 20 minutes, turning at times, until pumpkin is just tender.

Step 3While pumpkin and chicken balls are cooking, cook rice following packet directions.

Step 4To make salad, segment mandarins and mix with roasted pumpkin and spinach. Combine lemon juice, honey and oil in a small bowl and drizzle over salad. Gently toss to combine.

Step 5To make miso rice, mix miso, soy sauce, coriander and spring onions into cooked rice. Serve meatballs with miso rice and salad. Add a drizzle of sweet chilli sauce if you prefer.

HFG tip

NZ Nutrition Foundation schools competition: recipe from winner of ‘Table Challenge — Chicken’ category, Kizzie Amoore, Dana Herbison and Libby Harrison of Epsom Girls Grammar School.

Article Categories:
Health · Recipes

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