Green Meatballs

Makes 30 meatballs

Preparation Time: 15 min
Cooking Time: 30 min

2009 Kids Recipe Challenge winning recipe – Honourable mention


3 cups chopped fresh broccoli flowerets 750 mL
8 oz extra-lean ground beef, chicken or pork 250 g
1 tbsp finely chopped fresh ginger 15 mL
1 tbsp rice wine (mirin) (optional) or use rice wine vinegar 15 mL
1 clove garlic, minced  
½ tsp each salt and pepper 2 mL


Step 1
In a saucepan of boiling water, cook broccoli for about 8 minutes or until very tender.

Step 2
Drain well and using potato masher, mash broccoli until fairly smooth to make about 250 mL (1 cup); let cool slightly.

Step 3
In a large bowl, combine beef, ginger, rice wine, garlic, salt and pepper. Add broccoli and using hands, mix together until broccoli is evenly distributed.

Step 4
Using about 15 mL (1 tbsp) of the mixture roll into balls and place on parchment paper or foil lined baking sheet to make about 30 meatballs.

Step 5
Bake in 180 C (375 F) oven for about 20 minutes or until no longer pink inside and golden brown.


You can pan-fry the meatballs in a large nonstick skillet until golden brown on the outside and no longer pink inside.

Nutrition & Notes

Nutrition Information
Valeur nutritive
per 6 meatballs
% Daily Value
% valeur quotidienne
Calories / Calories 90
Fat / Lipides 4 g
Saturated / saturés
+ Trans / trans
Cholesterol / Cholestérol
Sodium / Sodium 284 mg
Carbohydrates / Glucides 4 g
Fiber / Fibres
Sugars / Sucres
Protein Protéines 10 g
Vitamin A / Vitamine A
Vitamin C / Vitamine C
Calcium / Calcium
Iron / Fer
From Nepean, Jillian’s recipe inspired this green meatball version to enjoy hot from a thermos or cold packed in kids’ lunches. Send along some dipping sauce for a fun addition or pack them in a sub bun for a meatball sandwich.