Greek Meatball Bowls

• portionen: 4 servings
• aktive zeit: 45 minutes
• gesamtzeit: 1 hour 10 minutes

Zutaten

Cooking spray

1/3 cup all-purpose flour

1 large red onion (divided)

1 pound ground beef (80/20; or use 93/7 ground turkey for lighter option)

1/3 cup panko breadcrumbs

1/4 cup finely chopped flat-leaf parsley

1 tablespoon finely chopped fresh mint

1 large egg

1/2 teaspoon dried oregano

1/2 teaspoon ground cumin

1/2 teaspoon beef bouillon powder

2 garlic cloves (finely minced)

1 tablespoon olive oil

Salt and pepper

1/2 cup parsley (leaves and tender stems, roughly chopped)

1/2 cup cilantro (or mint; leaves and tender stems, roughly chopped)

1/3 cup jalapeños (roughly chopped; leave seeds and ribs for heat, remove for mild)

2 garlic cloves (thinly sliced)

1 lemon (plus additional lemon wedges for serving if desired)

1-1/2 tablespoons water

1/4 teaspoon ground cumin

5 tablespoons olive oil

2 cups thinly sliced cucumber

2 cups halved cherry tomatoes

1 cup small couscous (plus 1 cup water)

1 cup Greek yogurt (whole-milk, plain)

Feta cheese (optional)

Pita (charred/toasted, optional, see note 2)

Anweisungen

Prepare

Preheat oven to 400°F. Generously grease a dark-colored rimmed sheet pan with cooking spray and set aside. Add flour to a small bowl and set aside.

Make Meat Mixture

Peel the onion and cut in half, saving one half for later. Grate the other half on the large holes of a grater until you have a completely filled 1/2 cup measure of grated onion. Add onion to a large bowl. Add remaining meatball ingredients (except for the flour). Season with 1/4 tsp pepper and 3/4 tsp salt. Gently knead the ingredients until they are integrated.

Form Meatballs

Use a tablespoon measuring spoon to scoop a heaping spoonful of the meat mixture and roll it into an evenly-sized ball. Repeat with the remaining meat mixture to make around 25 meatballs. Working with 1 meatball at a time, roll to lightly coat in the flour, shaking off the excess. Arrange the meatballs, spaced apart, on the sheet pan.

Bake

Generously spray the meatballs with cooking spray and bake for 15 minutes. Then use a metal spatula and your fingers (careful, they’re hot!) to gently flip the meatballs over. Bake for another 5–8 minutes, or until nicely golden brown and baked through. (If using turkey, bake for 18 minutes, flip, and bake for 5–8 more minutes.)

Make Lemon-Herb Sauce

Lemon-Herb Sauce: Meanwhile, place parsley, cilantro, jalapeños, garlic, 1-1/2 tbsp lemon juice, water, cumin, plus salt (to taste, I add 1/2 tsp) in a mini blender or food processor. Pulse until mixture is evenly chopped, scraping the sides as necessary. Stir in the oil and pulse just until emulsified (don’t over-blend!). Taste and add more salt or lemon juice as desired.

Prepare Couscous

Couscous: Meanwhile, pour 1 cup water into a small pot. Add 1 teaspoon olive oil and bring to a boil. Once boiling, remove the pot from heat. Stir in the uncooked couscous and cover the pot with a lid. After about 2–4 minutes the liquid should be absorbed; fluff couscous with a fork. Stir in 1/4 cup of the lemon-herb sauce, 1 tablespoon lemon juice, and about 1/4 teaspoon each of salt and pepper (again to personal preference).

Prepare Veggies

Very thinly slice the reserved half of the red onion. Add to a bowl with the cucumber and tomato. Season with salt and pepper (just a pinch) and toss to combine. Optional: If you have some leftover herbs, chop ’em up and stir them in here too.

Serve

Set out 4 plates. Use the back of a spoon to spread 1/4 of the Greek yogurt across the bottom of each plate. Sprinkle with salt to taste. Divide couscous evenly among the four plates. Top with cucumber-tomato salad and meatballs. Optionally drizzle a touch of olive oil over everything. Spoon the remaining lemon-herb sauce evenly on top and enjoy immediately. Charred/toasted pita for dipping is also so good!

Nährwertangaben

• Kalorien: 796 kcal
• Gesamtfett: 46 g
• Gesättigtes Fett: 12 g
• Ungesättigtes Fett: 29 g
• Transfett: 1 g
• Cholesterin: 130 mg
• Natrium: 359 mg
• Gesamtkohlenhydrate: 58 g
• Ballaststoffe: 6 g
• Zucker insgesamt: 7 g
• Eiweiß: 36 g