Mediterranean Meatball Bowl

• 분량: 4 servings
• 총 시간: 30 minutes

재료

1 large egg

¼ cup fresh chopped dill

¼ cup fresh chopped Italian parsley

¼ cup unseasoned panko breadcrumbs

2 garlic cloves (minced)

1 teaspoon kosher salt

Freshly ground black pepper (to taste)

1 pound 93% lean ground turkey

Olive oil spray

1 ½ tablespoons extra virgin olive oil (divided)

1 1/3 cup dry pearl Israeli couscous (I used whole wheat)

1 ¾ cup reduced-sodium chicken (or vegetable broth)

1 cup diced tomato

2 cups Persian or English cucumber (diced)

¼ cup red onion (diced)

3 tablespoons Italian parsley (fresh chopped)

2 tablespoons fresh lemon juice (from 1/2 lemon)

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)

방향

For the turkey meatballs:

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.

영양 정보

• 1회 제공량: 1 bowl
• 칼로리: 466 kcal
• 지방 전체: 16 g
• 포화 지방: 3 g
• 콜레스테롤: 130 mg
• 나트륨: 644 mg
• 탄수화물 전체: 48 g
• 식이섬유: 4.5 g
• 총 당류: 3 g
• 단백질: 31 g