Mediterranean Grain Bowl

• 分量: 4 servings
• 調理時間: 30 minutes
• 総時間: 45 minutes

材料

Turkey Meatballs:

• 1 tbsp olive oil

• 2 lbs ground turkey meat (ground chicken or veal also work)

• 1/2 tsp salt

• 1 clove garlic (minced)

• 2 tbsp fresh parsley (chopped)

• 1/2 tsp dried oregano

• dash red pepper flakes

• 1/8 tsp ground black pepper

• 1/4 tsp ground cumin

• 1/2 cup breadcrumbs

• 1/4 cup crumbled feta cheese

• 1/3 cup yellow onion (minced)

Salad:

• 1 large English cucumber (diced)

• 3 large hothouse tomatoes (diced)

• 2 medium red bell peppers (diced)

• ½ of 1 large red onion (diced)

• ¼ cup kalamata olives (sliced)

• 1 cup crumbled feta cheese

• 2 tbsp fresh parsley (finely chopped)

• 3 tbsp extra virgin olive oil

• Juice of 1 lemon

• Salt and black pepper (to taste)

1 cup of grain of choice (uncooked, quinoa, bulgar, couscous, orzo, rice)

1 container Tahini yogurt sauce, garlic hummus, or Tzatziki sauce

1/4 cup Kalamata olives (pitted)

1 package Pita or flatbread

1/2 cup Feta cheese (crumbled)

手順

1. Prep: Prepare turkey meatballs.

• Preheat oven to 350F.

• In a large mixing bowl, add all the ingredients and mix with your hands until fully combined.

• Measure out heaped tablespoons and roll using your hands until a ball begins to form (recipe will make approximately 27 meatballs).

• Place rolled meatballs onto a parchment paper lined baking sheet.

• Bake for approximately 20 minutes (or until a thermometer inserted into the middle of the meatballs reaches 165 F) , turning halfway.

• Once meatballs are done, carefully remove them from the oven enjoy! (see above for serving suggestions)

1. Cook grain according to package instructions.

2. Prepare the Mediterranean cucumber salad by combining all ingredients in a large bowl and set aside.

3. Prior to serving, prepare your sauce of choice ( I like this tahini yogurt sauce) and set aside.

4. To serve, add a base of grains to each bowl, top with Greek meatball, Mediterranean salad, sauce of choice and olive and pita if using sprinkle with additional feta and enjoy!

栄養

• カロリー: 1047 kcal
• 脂肪総量: 56 g
• 飽和脂肪: 17 g
• 不飽和脂肪: 31 g
• トランス脂肪: 0.3 g
• コレステロール: 156 mg
• ナトリウム: 1812 mg
• 炭水化物総量: 90 g
• 食物繊維: 9 g
• 糖質総量: 12 g
• タンパク質: 50 g