Jensen Fam

Mediterranean Chicken Meatball Bowls

Name: Mediterranean Chicken Meatball Bowls
Prep time: 35 min
Cook time: 20 min
Total time: 55 min
Yield: 4 servings
Ingredients: Meatballs; 1 lb. ground chicken (99/1); 1/4 cup Italian breadcrumbs (28g); 1/4 cup parsley (finely chopped); 1/4 cup onion (finely chopped); 2 cloves garlic (minced); 1 tsp. dried oregano; 1/2 tsp. ground cumin; 1/2 tsp. salt; 1/4 tsp. black pepper; Taziki sauce:; 1 cup 2% plain Greek yogurt (224g); 1/2 cup cucumber (finely grated and drained, 84g); 2 cloves garlic (minced); 2 Tbsp. lemon juice; 2 Tbsp. fresh dill, finely chopped (1 tsp. dried); 1 Tbsp. olive oil; salt and pepper (to taste); Greek salad:; 1 1/2 cups cucumber (chopped, 200g); 1 cup cherry tomatoes (cut in half); 1/2 cup red onion (thinly sliced); 1/2 cup pitted kalamata olives (sliced lengthwise, 80g); 1/2 cup fat-free feta cheese (56g); 1/2 Tbsp. olive oil; 1 Tbsp. lemon juice; 1/2 Tbsp. balsamic vinegar; pinch of salt; 2 cups cooked brown rice; 4 cups romaine lettuce (chopped)

4 servings

분량

35 minutes

활동 시간

55 minutes

총 시간

요리 시작

재료

Meatballs

1 lb. ground chicken (99/1)

1/4 cup Italian breadcrumbs (28g)

1/4 cup parsley (finely chopped)

1/4 cup onion (finely chopped)

2 cloves garlic (minced)

1 tsp. dried oregano

1/2 tsp. ground cumin

1/2 tsp. salt

1/4 tsp. black pepper

Taziki sauce:

1 cup 2% plain Greek yogurt (224g)

1/2 cup cucumber (finely grated and drained, 84g)

2 cloves garlic (minced)

2 Tbsp. lemon juice

2 Tbsp. fresh dill, finely chopped (1 tsp. dried)

1 Tbsp. olive oil

salt and pepper (to taste)

Greek salad:

1 1/2 cups cucumber (chopped, 200g)

1 cup cherry tomatoes (cut in half)

1/2 cup red onion (thinly sliced)

1/2 cup pitted kalamata olives (sliced lengthwise, 80g)

1/2 cup fat-free feta cheese (56g)

1/2 Tbsp. olive oil

1 Tbsp. lemon juice

1/2 Tbsp. balsamic vinegar

pinch of salt

2 cups cooked brown rice

4 cups romaine lettuce (chopped)

방향

For the Meatballs

Mix all the ingredients in a large bowl until well combined. Shape the mixture into 12 meatballs, approximately 42 grams each.

Air fryer: Spray the air fryer pan with nonstick spray and lay out meatballs in the air fryer basket in a single layer, careful they do not touch. Air fry at 380 degrees Fahrenheit for 10-12 minutes until the meatballs are cooking through.

Pan seared: Heat 1 Tbsp. olive oil in a skillet over medium heat. Add the meatballs and cook until browned on all sides and cooked through, about 10 minutes. The internal temperature should reach 165 degrees Fahrenheit.

Baked: You can bake them at 400 degrees Fahrenheit on a baking sheet for 15-20 minutes until cooked through.

For the Tzatziki Sauce

Mix all the ingredients in a bowl. Adjust salt and pepper to taste. Chill in the refrigerator before serving.

For the Greek Salad

Combine all the ingredients in a bowl. Mix together to evenly combine and chill in the refrigerator before serving.

Assembly for Mediterranean Bowl

Serve the bowls assembled with lettuce, rice, meatballs, tzatziki and greek salad.

You can split the ingredients between 4 containers to meal prep 4 Mediterranean Chicken Meatball Bowls to take on the go. Finish with a sprinkle of fresh herbs, such as parsley or dill.

노트

All nutritional information is an estimate and will vary with substitutions.

Measurements per bowl: ½ cup brown rice, 1 cup chopped romaine lettuce, 3 Mediterranean chicken meatballs, 85 grams of Tzatziki, and 137 grams of Greek salad.

Meatball nutrition facts: 55 calories per meatball: 8 P / 2 C / 1 F – “Mediterranean Chicken Meatballs” in tracking apps

영양 정보

1회 제공량

1 bowl

칼로리

446 kcal

지방 전체

16 g

포화 지방

3 g

불포화 지방

5 g

트랜스 지방

콜레스테롤

78 mg

나트륨

714 mg

탄수화물 전체

38 g

식이섬유

3 g

총 당류

5 g

단백질

37 g