Dietitian's Choice:Bulgogi Turkey Meatballs with Broccoli and Rice

Recipe Courtesy of Kyomi Bolender, RDN

If you're craving bold flavor without compromising your health goals, this recipe is your new weeknight hero. Ginger garlic turkey meatballs glazed in a savory bulgogi marinade, nestled over steamed broccoli florets and nutty brown rice—this dish is a powerhouse of protein, fiber, and antioxidants.

A meal combining turkey, brown rice, and broccoli offers a powerhouse of nutrients that support overall health. Turkey is a lean source of high-quality protein, essential for muscle repair and growth, and rich in B vitamins like B6 and B12, which aid energy production and red blood cell formation.

Brown rice contributes complex carbohydrates for sustained energy, along with dietary fiber that promotes digestion and helps regulate blood sugar levels.

Broccoli rounds out the trio with a bounty of vitamins and minerals—especially vitamin C for immune support, vitamin K for bone health, and antioxidants like sulforaphane that may help protect against chronic diseases. Together, these ingredients create a balanced, nutrient-dense meal that fuels the body and supports long-term wellness.

Prep Time: 5 to 8 minutes       Cook time: 45 to 50 minutes          Yield: 4 servings

Ingredients:

Bulgogi Turkey Meatballs:

10 ½ ounces raw ground turkey (90/10)

3 Tablespoons Korean bulgogi marinade or sauce

2 Tablespoons chopped green onions

Brown Rice:

1 cup brown rice

2 1/2 cups water

Bulgogi Meatballs with Rice & Broccoli:

1 teaspoon white sesame seed

1 teaspoon black sesame seed

4 cups fresh broccoli florets

½ cup Korean bulgogi marinade or sauce

¼ cup thinly sliced green onions

Instructions:

To Prepare Bulgogi Turkey Meatballs:

1. In a bowl, mix ground turkey, bulgogi marinade and scallions.

2. Coat a sheet pans with cooking oil spray.

3. Shape turkey mixture into 12 balls about ¾ inch in diameter. Place onto a sheet pan.

4. Cook in a preheated 350-degree Fahrenheit oven for 10 to 15 minutes or until cooked through.

To Prepare Brown Rice: Prepare brown rice as directed on package

To Prepare Bulgogi Meatballs with Rice & Broccoli:

1. Combine sesame seeds in a sauté pan. Toast over medium heat until lightly golden. Allow to cool.

2. Place broccoli in a steamer. Steam for 4 to 6 minutes or until tender. Remove from heat.

3. While broccoli is steaming, warm bulgogi sauce until heated through.

4. Place ¾ cup rice in center of serving plate.

5. Evenly place 1 cup broccoli around rice.

6. Place 3 meatballs on center of rice.

7. Drizzle with 2 Tablespoons warm bulgogi sauce.

8. Evenly sprinkle with ½ teaspoon toasted sesame seeds and 1 Tablespoon sliced scallions.

Nutrition Calories: 350, Carbs: 52g, Protein: 16g, Fat: 10g, Sat. Fat: 2g, Cholesterol: 55mg, Sodium: 680mg, Fiber: 5g

Kyomi has over 30 years of experience in the clinical setting specializing in critical care nutrition support.

If you have questions or would like to learn more techniques for building a healthy, nutritious lifestyle, schedule an appointment with one of our registered dietitian nutritionists through the Outpatient Medical Nutrition Therapy Office or the Diabetes Self-Management Program. Both are located at the Torrance Memorial Lundquist Lurie Cardiovascular Center, 2841 Lomita Blvd., Suite 335. Call 310-891-6707 or visit TorranceMemorial.org/nutrition to explore upcoming classes and programs.