Sheet Pan Korean Gochujang Meatballs and Roasted Broccoli (low FODMAP)
15 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-Free • Dairy-free • Serves 4 • Ok to make-ahead: Korean Chili Paste
Trying new recipes can be tricky when you have IBS—but that’s why I do what I do! I create, test, taste, improve, and share with you! These super flavorful meatballs are quick, easy, and delicious. Best of all, they roast on the same sheet pan with the broccoli so there’s only one pan to wash. Try this yummy recipe. It’s a great way to change things up while keeping it simple and low FODMAP of course!
Ingredients: Meatballs
1/2 pound ground chicken
1/2 pound ground pork
2 tablespoons gluten-free low sodium soy sauce*
1-2 tablespoons Korean chili paste (recipe below)
3 green onions (green part only), finely chopped
1-inch fresh ginger, peeled and grated
1 large head broccoli, cut into florets (stems discarded)
1 tablespoon garlic-infused olive oil
2 tablespoons toasted sesame oil*
1 cup Jasmine rice* or other rice (cooked per package instructions)
1 tablespoon toasted sesame oil*
Ingredients: Sauce
1/3 cup gluten-free low sodium soy sauce*
2 tablespoons maple syrup*
2 tablespoons rice vinegar*
1-2 tablespoons Korean chili paste (recipe below)
1 inch fresh ginger, grated
1 tablespoon toasted sesame oil
Additional green onions and sesame seeds for serving
Directions
(1) Make-ahead note: If you can’t find Korean chili paste in the store that is low FODMAP, not to worry! It’s easy to make. My recipe is below.
(2) Prepare: Preheat the oven to 450 degrees F. Line a large rimmed baking sheet with parchment.
(3) Make steamed rice: Prepare steamed white or brown rice per package instructions except add 1 tablespoon toasted sesame oil into the water in place of butter when you are adding the rice and salt.
(4) Prepare the broccoli: Cut the broccoli into florets (discard the stems which are high in FODMAPs). Put the florets in a bowl with 1 tablespoon garlic-infused olive oil and toss. Sprinkle with salt and pepper and toss again. Then, put the broccoli on one half of the prepared baking sheet.
(5) Make the meatballs: Add the chicken and pork, soy sauce, Korean chili paste, green onions, and ginger to a bowl. Mix until just combined. Coat your hands with a bit of oil, and roll the meat into heaping tablespoon-size balls (this recipe will make about 16 meatballs). Place onto the other half of the prepared baking sheet. The mix will be wet, but it will firm up in the oven. Transfer to the oven and bake for about 15 minutes until the meatballs are cooked through.
(6) Make the sauce for the meatballs: Meanwhile, in a small pot, combine the soy sauce, maple syrup, rice vinegar, Korean chili paste, ginger, sesame oil, and 1/4 cup water. Bring the sauce to a boil and gently boil for about 5 minutes, until the sauce thickens and reduces by about 1/4. Remove from the heat.
(7) Finish: Remove the broccoli from the baking sheet into a warmed serving bowl. Drizzle about half the sauce over the meatballs, tossing to cover all sides. Return to the oven for 2-3 minutes, until the sauce has coated the meatballs nicely.
(8) Plate and Serve: Serve the meatballs over steamed rice topped with additional sauce, green onions, and sesame seeds, and with the broccoli on the side.
Eat and enjoy every bite because you can!
Korean Chili Paste (Gochujang)
Ingredients
1/3 cup water
2 tablespoons maple syrup
3 tablespoons red miso paste
1 teaspoon red pepper flakes (or less if you don’t like a lot of spice)
1/2 teaspoon rice vinegar
1 1/2 tablespoons sake (optional)
Directions
(1) Prepare the sauce base: Combine the water, maple syrup, red miso paste, and red pepper flakes in a small saucepan over medium heat. Cook until it starts to bubble then remove from heat and let cool for about 15 minutes.
(2) Add the sake and vinegar: Add sake and vinegar and taste. If needed, add a bit (1/4 teaspoon) salt. Stir and let cool to room temperature.
Make-ahead note: At this point, you may put this sauce in the refrigerator in an airtight container and use it for two to four weeks.
*This post may contain links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases.
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