Tuesday, 10 January 2012

Asian Style Turkey Meatballs with Stir Fried Rice

I am struggling with knocking the bad eating habits of the festive season on the head. I am being really good all day and then I go and ruin it all with a glass and half of wine or a nibble on some chocolate, or a slither of cake...you get the picture. It's still way better than I was eating pre 3rd Jan but I am not going to shift these extra lbs quickly at this rate.  I have missed exercising over the holiday period and was glad to get back to walking to school and back twice a day. 1st Zumba class of the year is Thursday so I think that will really help too.


Anyway, onto the dish. Turkey is probably the last thing anyone wants right now but 2 excellent reasons why you should use it in this dish. It is very low in fat and high in protein which makes it very WeightWatcher friendly and secondly the flavourings used in this dish completely transform a boring old cheap bit of mince into something REALLY tasty!

You can make the meatballs in advance and boil the rice way in advance so the final part is much quicker to get from pan to table.

You will need for 2:

  • 250g turkey mince
  • 1 dsp dark soy
  • 1 dsp fish sauce
  • zest of 1 lime
  • Pinch of chilli flakes (optional)
  • 1 tbsp freshly chopped coriander
  • 3 spring onions, finely sliced
  • 1 tbsp breadcrumbs
  • 130g dried brown basmatti rice
  • 1 tbsp mirin or 1 tsp brown sugar
  • Juice of half lime
  • Mix of your favourite stir fry veg e.g. pak choi, mangetout, sugar snap peas, baby corn , sliced mushrooms etc
  • 1tsp groundnut or vegetable oil
  • Handful fresh coriander, chopped
  • 2-3 tbsp soy sauce
  • 1 tsp chopped ginger
  • 1 garlic clove, minced or crushed
  • Pinch chilli flakes or 1 fresh chilli (optional)
Rice the rice in a sieve under cold water. Place in a pan of boiling salted water and cook for 30 minutes or according to packet instructions.  Once cooked, drain and pour over boiling water from the kettle.  Leave to cool and place in fridge until required.

Meanwhile prepare the meatballs in advance by mixing all the ingredients together with your hands then dividing into 10 meatballs. I tend to weigh mine to ensure each one is equal which is approx 30g each. Cover with clingfilm and leave in the fridge until required.

Get all your veggies, garlic, chilli & ginger ready before you start to stir fry. You will need a small frying or griddle pan for the meatballs and a wok or large frying pan for the rice. I find it easier to do these separately and they roughly take the same amount of time - 5-7 minutes. 

Spritz a tiny amount of oil onto the meatballs and place in hot griddle pan, turning to brown all over. Once browned, turn the heat down and cover with a lid so they cook through. You could also place in a hot oven to ensure they cook through.

At the same time, heat the 1tsp oil in your wok. Stir fry the veggies with the garlic, ginger and chilli for a couple of minutes. Add the soy sauce, mirin or sugar and lime juice. Once the veggies are nicely cooked (about 4-5 minutes) add the rice. Using a metal spoon or spatula keep stirring so the sauce coats the rice nicely and the rice heats through thoroughly.

Serve the stir fried rice on the plate topped with the meatballs.

WeightWatchers ProPoints Per Serving: 13

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