Mediterranean Meatball Bowl

Name: Mediterranean Meatball Bowl
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 4 servings
Ingredients: 1 large egg; 1 ½ tablespoons extra virgin olive oil; ¼ cup fresh chopped dill; 1 1/3 cup dry pearl Israeli couscous; ¼ cup fresh chopped Italian parsley; 1 ¾ cup reduced-sodium chicken; ¼ cup unseasoned Panko breadcrumbs; 1 cup diced tomato; 2 garlic cloves; 2 cups Persian or English cucumber; 1 teaspoon kosher salt; ¼ cup red onion; freshly ground black pepper; 3 tablespoons Italian parsley; 1 pound 93% lean ground turkey; 2 tablespoons fresh lemon juice; Olive oil spray; ½ teaspoon kosher salt; freshly ground black pepper; Lemon wedges; ½ cup tzatziki or nonfat plain Greek yogurt

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4.9

219 reviews

Excellent

Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
Servings
4 servings
Calories
466 kcal
Course
Lunch, Dinner, Others
Cuisine
Mediterranean

Mediterranean Meatball Bowl

Iris Warren

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Mediterranean Meatballs made with flavorful ground turkey meatballs served over Israeli couscous and a bright, lemony cucumber tomato salad. Make them in the air fryer or oven!

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Ingredients

Servings

1 large egg
1 ½ tablespoons extra virgin olive oil (divided)
¼ cup fresh chopped dill
1 1/3 cup dry pearl Israeli couscous (I used whole wheat)
¼ cup fresh chopped Italian parsley
1 ¾ cup reduced-sodium chicken ( or vegetable broth)
¼ cup unseasoned Panko breadcrumbs
1 cup diced tomato
2 garlic cloves (minced)
2 cups Persian or English cucumber (diced )
1 teaspoon kosher salt
¼ cup red onion (diced )
freshly ground black pepper (to taste)
3 tablespoons Italian parsley (fresh chopped )
1 pound 93% lean ground turkey
2 tablespoons fresh lemon juice (from 1/2 lemon)
Olive oil spray
½ teaspoon kosher salt
freshly ground black pepper (to taste)
Lemon wedges (for serving)
½ cup tzatziki or nonfat plain Greek yogurt (optional, for serving)

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Instructions

Crack the egg into a medium mixing bowl and beat with a fork. Add the herbs, panko, garlic, salt and pepper and mix to combine.
Add the turkey and with the fork, mix to combine, being careful not to over-mix. Roll mixture into 16 evenly sized meatballs, about 1 ounce each, place on a parchment lined sheet pan and set aside until ready to cook. (Thoroughly wash your hands and work surface.)
To air fry: Spray the air fryer basket generously with olive oil. Add the meatballs in an even layer, cooking in batches if needed, and cook at 400 degrees F for 8- 10 minutes, turning halfway through cook time.
To bake in the oven, bake on a sheet pan 400F 20 minutes, no need to turn.
Meanwhile, heat a small sauce pot over medium heat.
Add ½ tablespoon olive oil and the dry couscous and sauté to toast the grains for about 3 minutes. Add the hot broth, bring to a boil, then reduce heat to simmer, cover and cook for about 10 minutes, or until all the liquid is absorbed. Add a pinch of salt, if needed.
While meatballs and couscous are cooking, make the salad. In a small bowl, combine the tomato, cucumber, red onion, 3 tablespoons parsley, 1 tablespoon olive oil, lemon juice, ½ teaspoon salt and pepper, to taste.
To assemble bowls: Add ¾ cup each of couscous to 4 bowls. Top with 3/4 cup salad and 4 meatballs. Serve with a lemon wedge, a dollop of tzatziki or yogurt (if desired) and drizzle of oil, if using.

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Nutrition Information

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Serving 1bowl Calories 466kcal (23%) Carbohydrates 48g (16%) Protein 31g (62%) Fat 16g (25%) Saturated Fat 3g (15%) Cholesterol 130mg (43%) Sodium 644mg (27%) Fiber 4.5g (18%) Sugar 3g (6%)