For the Meatballs:

• 1 lb ground beef, turkey, or chicken

• ¼ cup breadcrumbs

• 1 egg

• 2 cloves garlic, minced

• 1 tsp Italian seasoning

• 1 tsp salt

• ½ tsp pepper

• Optional: 2 tbsp parmesan, 2 tbsp fresh parsley

For the Roasted Veggies:

• 2 cups bell peppers, chopped

• 1 zucchini, sliced

• 1 red onion, wedges

• 1 cup carrots, thinly sliced

• 1 cup broccoli or cauliflower (optional)

• 2 tbsp olive oil

• Salt, pepper, paprika, garlic powder

For the Rice:

• 1 cup white or brown rice

• 2 cups water or broth

• Salt and olive oil or butter to season