Sticky Mongolian Meatballs and Broccoli (Easy!!)
Introduction: Sticky Mongolian Meatballs and Broccoli is a flavorful and satisfying dish that combines tender, juicy meatballs with crispy broccoli, all coated in a savory and slightly sweet Mongolian-style sauce. It’s an easy and quick recipe, perfect for busy weeknights, yet so delicious it’ll feel like a special meal. The balance of protein, veggies, and sauce creates an irresistible combination that will have everyone coming back for more.
The History of Ingredients:
Mongolian Cuisine: Mongolian cuisine is known for its hearty, meat-based dishes, often featuring lamb, beef, and occasionally chicken. While the dish “Mongolian Meatballs” isn’t traditional to Mongolia, the name likely originates from the Mongolian-style sauces that emphasize savory, salty, and sweet flavors. The Mongolian sauce often uses soy sauce, hoisin sauce, garlic, ginger, and brown sugar, which provides a rich, sticky glaze that coats meats and vegetables beautifully.
Broccoli: Broccoli is a widely popular vegetable due to its nutritional value and versatility. Native to the Mediterranean, it became a staple in European diets in the 18th century before becoming a global vegetable. It adds a crunchy texture and a touch of bitterness, balancing out the sweet and savory notes of the meatballs.
Breakdown:
- Meatballs:
- Ground Beef (or other ground meats): The base of the meatballs, providing protein and a rich flavor.
- Breadcrumbs: Helps bind the meatballs together and makes them tender.
- Egg: Another binder to keep the meatballs together.
- Garlic and Ginger: These aromatics infuse flavor into the meatballs, giving them depth.
- Soy Sauce: Adds saltiness and umami flavor.
- Green Onion: For extra flavor and a slight crunch.
- Sauce:
- Soy Sauce: The salty, umami-rich base of the sauce.
- Brown Sugar: Adds sweetness to balance out the saltiness of the soy sauce.
- Garlic and Ginger: These add a fragrant base to the sauce, elevating the dish.
- Cornstarch: Used to thicken the sauce, making it sticky and glossy.
- Broccoli:
- Broccoli Florets: Roasted or steamed, adding both texture and nutrition.
Step-by-Step Recipe:
Ingredients:
- For Meatballs:
- 1 lb ground beef (or ground turkey)
- 1/2 cup breadcrumbs
- 1 egg
- 2 cloves garlic, minced
- 1 tbsp fresh ginger, minced
- 1 tbsp soy sauce
- 2 tbsp green onions, finely chopped
- For Sauce:
- 1/4 cup soy sauce
- 2 tbsp brown sugar
- 1 tbsp rice vinegar (optional, for acidity)
- 2 cloves garlic, minced
- 1 tbsp fresh ginger, minced
- 1 tbsp cornstarch mixed with 1/4 cup water (slurry)
- For Broccoli:
- 2 cups broccoli florets, steamed or roasted
- Olive oil (for roasting, optional)
Instructions:
- Make the Meatballs:
- Preheat your oven to 400°F (200°C).
- In a bowl, combine the ground beef, breadcrumbs, egg, garlic, ginger, soy sauce, and green onions. Mix until well combined.
- Roll the mixture into meatballs, about 1 1/2 inches in diameter, and place them on a baking sheet lined with parchment paper.
- Bake for 15-18 minutes until they’re golden brown and cooked through.
- Prepare the Sauce:
- In a saucepan, combine the soy sauce, brown sugar, garlic, ginger, and rice vinegar (if using). Bring to a simmer over medium heat.
- Once it starts simmering, stir in the cornstarch slurry and cook until the sauce thickens and becomes glossy, about 2-3 minutes.
- Cook the Broccoli:
- While the meatballs are baking, steam or roast the broccoli until tender. If roasting, toss the broccoli with olive oil and season with salt and pepper before roasting in the oven for 10-15 minutes.
- Assemble the Dish:
- Once the meatballs are done, add them to the sauce and stir to coat evenly.
- Serve the sticky meatballs over a bed of broccoli, garnished with more chopped green onions or sesame seeds if desired.
Tips for the Perfect Sticky Mongolian Meatballs:
- For Crispier Meatballs: If you prefer a crispier texture, pan-fry the meatballs before adding them to the sauce.
- Adjust Sweetness: If you like it sweeter, add more brown sugar to the sauce. If you want it less sweet, reduce the sugar.
- Thick Sauce: If you prefer a thicker sauce, add more cornstarch slurry. Start with 1 tbsp of cornstarch mixed with 1/4 cup water and adjust as needed.
- Broccoli Prep: Steamed broccoli works well, but roasted broccoli adds a slightly smoky flavor that pairs beautifully with the sweetness of the sauce.
Variations and Customizations:
- Meat Options: Try using ground chicken, turkey, or pork instead of beef for different flavors.
- Add Veggies: You can add bell peppers, carrots, or snap peas to the dish for more crunch and color.
- Spicy Twist: Add red pepper flakes or a bit of chili paste to the sauce for a spicy kick.
- Low-Carb Version: Substitute the breadcrumbs with almond flour for a gluten-free or low-carb option.
Health Considerations and Nutritional Value:
Nutritional Breakdown (per serving, approximately 4 servings):
- Calories: 380-450 (depending on meat and portion sizes)
- Protein: 30-35g
- Carbs: 25-30g
- Fat: 15-20g
- Fiber: 4-6g
Health Considerations:
- Protein: This dish is a good source of protein, essential for muscle repair and growth.
- Broccoli: Packed with vitamins C and K, fiber, and antioxidants, broccoli helps promote good digestion and supports immune health.
- Sugar Content: While the brown sugar in the sauce gives it sweetness, the amount can be adjusted for a lower sugar content.
For a healthier alternative, consider using ground turkey or chicken and reducing the amount of brown sugar in the sauce. You can also serve the dish with cauliflower rice to reduce carbohydrates.
FAQ:
1. Can I make this dish ahead of time? Yes, the meatballs and sauce can be made ahead of time and stored in the fridge for up to 3 days. Reheat and serve with fresh broccoli when ready.
2. Can I freeze Sticky Mongolian Meatballs? Absolutely! You can freeze the meatballs after baking and before adding the sauce. Just store them in an airtight container. When you’re ready to eat, thaw them and toss them in the sauce.
3. Can I use other vegetables? Yes, feel free to swap the broccoli with other veggies like snap peas, bell peppers, or asparagus.
4. Is this recipe gluten-free? If you use gluten-free breadcrumbs and soy sauce (tamari), this recipe can easily be made gluten-free.
This Sticky Mongolian Meatballs and Broccoli recipe is quick, easy, and a sure crowd-pleaser. It’s full of flavor and can be customized to fit your dietary preferences. Enjoy!
Sticky Mongolian Meatballs and Broccoli (Easy!!)
Ingredients
- 2 pounds ground beef
- ▢4 green onions finely chopped, plus more for serving
- ▢2 inch fresh ginger grated (or 2 Tbsp. ginger paste)
- ▢6 cloves garlic minced or grated
- ▢1 head broccoli cut into florets
- ▢1 Tablespoon olive oil
- Sauce
- ▢1 Tablespoon vegetable oil
- ▢1 cup low-sodium soy sauce
- ▢1 cup brown sugar
- ▢4 cloves garlic minced
- ▢2 Tablespoons ginger minced
- ▢⅔ cup water
- ▢1 Tablespoon rice wine vinegar
- ▢1/2 teaspoon red pepper flakes
- ▢2 Tablespoons cornstarch whisked with 1/2 cup water
- ▢Kosher salt and pepper to taste
- To Garnish
- ▢3 green onions thinly sliced
- ▢Sesame seeds
Instructions
- Preheat the oven to 450 degrees F. Line a baking sheet with foil or parchment paper.
- Add the ground beef, green onions, ginger, and garlic to a bowl. Season with salt and pepper. Mix until just combined. Roll into tablespoon-size balls, placing them on one side of the prepared baking sheet. Add the broccoli to the other side of the baking sheet and toss with 1 tablespoon oil, salt, and pepper. Transfer to the oven and bake for 15 minutes or until the meatballs are cooked through.
- Meanwhile, in a large skillet add the oil, soy sauce, brown sugar, garlic, ginger, water, rice wine vinegar and red pepper flakes. Stir and cook over medium-high heat, for about 10 minutes. Whisk together cornstarch with 1/2 cup water and add to your sauce. Continue to cook until the sauce thickens. Remove from the heat.
- Add the cooked meatballs to the skillet of sauce and toss, until the sauce coats the meatballs.
- Serve the meatballs and remaining sauce over bowls of rice topped with additional green onions and sesame seeds. Serve the broccoli on the side.