Tender Turkey Meatballs with Rice
Tender baked meatballs made with lean ground turkey, served over fluffy white rice. One of the gentlest complete meals many of us can eat during a flare, with soft texture and just 1g of fiber per serving.
Tender Turkey Meatballs with Rice
Tender baked meatballs made with lean ground turkey, served over fluffy white rice. One of the gentlest complete meals many of us can eat during a flare, with soft texture and just 1g of fiber per serving.
Ingredients
- Low FODMAP
- Moderate FODMAP
- Low FODMAP
- Low FODMAP
- High FODMAP
- Low FODMAP
- Low FODMAP
Meatballs
Rice
Instructions
Preheat oven to 400°F (200°C). Line a rimmed baking sheet with parchment paper.
400°F (200°C)Equipment: oven, rimmed baking sheet, parchment paperRinse rice under cold water until the water runs clear. Combine rice, water, and salt in a medium pot. Bring to a boil over high heat.
Equipment: colander, medium potOnce boiling, reduce heat to low, cover tightly, and simmer for 18 minutes without lifting the lid.
Tip: Don't lift the lid during cooking - trapped steam is essential for fluffy riceIn a large mixing bowl, combine ground turkey, breadcrumbs, egg, salt, thyme, garlic powder, and pepper (if using).
Equipment: large mixing bowlMix gently with your hands until just combined, about 30 seconds. The mixture should hold together but still look slightly loose.
Tip: Overmixing makes meatballs tough - stop as soon as ingredients are combinedForm into 16 meatballs, rolling each one between your palms to about 1.5 inches in diameter.
Tip: Wet your hands slightly if the mixture sticks to your palmsPlace meatballs on the prepared baking sheet, spacing them about 1 inch apart to allow even browning.
Equipment: prepared baking sheetBake for 20-25 minutes, until the meatballs are golden brown on top and cooked through. An instant-read thermometer should register 165°F (74°C) when inserted into the center of a meatball.
165°F (74°C)Equipment: instant-read thermometerRemove rice from heat and let stand covered for 5 minutes. Fluff with a fork, separating the grains.
Serve meatballs over rice, spooning any pan juices from the baking sheet over the top.
Notes
Storage
Refrigerate meatballs and rice separately in airtight containers for up to 4 days. Meatballs maintain better texture when stored apart from rice. Reheat meatballs in a 300°F (150°C) oven for 10 minutes to keep them tender.
Freezing
Meatballs freeze exceptionally well. After baking and cooling completely, freeze in a single layer on a baking sheet, then transfer to a freezer bag for up to 3 months. Thaw overnight in the refrigerator and reheat as directed.
Low-FODMAP modification
Replace garlic powder with 1 tablespoon garlic-infused olive oil mixed into the meat. Garlic powder contains high levels of fructans, while garlic-infused oil captures the flavor without the FODMAPs (Monash University).
SCD modification
This recipe is not SCD-legal as written because white rice and breadcrumbs contain complex carbohydrates. For SCD compliance, substitute breadcrumbs with 2-3 tablespoons almond flour and serve meatballs over well-cooked butternut squash or cauliflower rice instead of white rice.
Gluten-free option
Use certified gluten-free breadcrumbs or substitute with 2-3 tablespoons almond flour for a grain-free binder that keeps meatballs just as tender.
Sauce ideas
Drizzle with garlic-infused olive oil, a squeeze of fresh lemon (if tolerated), or serve with low-FODMAP chicken gravy. Many of us avoid tomato-based sauces during flares as acidity can irritate sensitive stomachs.
Make-ahead
Season and form meatballs up to 4 hours before baking. Cover and refrigerate until ready to cook. Cook rice up to 3 days ahead and refrigerate.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
