Green Meatballs

Kids Recipe Challenge winning recipe – Honourable mention
Category : School day lunch, grades 1-3 

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.

Serve with spaghetti or mashed potatoes and baby carrots.

Preparation Time: 15 minutes

Cooking Time: 30 minutes

Makes: 30 meatballs 


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


Chopped fresh broccoli florets

3 cups (750 mL) 

Extra-lean ground beef, chicken or pork

250 g  (8 oz)

Finely chopped fresh ginger

1Tbsp (15 mL)

Rice wine (mirin) (optional) or use rice wine vinegar  

1Tbsp (15 mL)

Clove garlic, minced

1 unit

Salt and pepper

½ tsp (2 mL) each


  1. In a saucepan of boiling water, cook broccoli for about 8 minutes or until very tender.
  2. Drain well and using potato masher, mash broccoli until fairly smooth to make about 250 mL (1 cup); let cool slightly.
  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.
  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.
  5. Bake in 180°C (375°F) oven for about 20 minutes or until no longer pink inside and golden brown.

Nutrition Information per serving (6 meatballs): 

Calories: 90 kcal

Protein: 10 g

Fat: 4 g

Carbohydrate: 4 g

Fibre: 2 g

Sodium: 284 mg

Last Update – August 1, 2017

Phone Icon

Dietitians look beyond fads to deliver reliable, life-changing advice. Want to unlock the potential of food? Connect with a dietitian.