Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
Mediterranean Chicken Meatball Bowls – Easy & Healthy Recipe

Mediterranean Chicken Meatball Bowls – Easy & Healthy Recipe

Description

Welcome to a fresh and flavorful culinary adventure with Mediterranean Chicken Meatball Bowls! Packed with healthy ingredients, juicy chicken meatballs, and vibrant Mediterranean flavors, this recipe is sure to become your new favorite. Whether you’re meal prepping for the week or preparing a delicious family dinner, this dish offers a delightful combination of textures and tastes. Let’s dive into how you can easily make these satisfying bowls at home!

Ingredients

Scale

 

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

Tzatziki 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 (or 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, halved
  • 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

For the Bowls:

  • 2 cups cooked brown rice
  • 4 cups romaine lettuce, chopped

Instructions

Step 1: Prepare the Meatballs

In a large bowl, mix all the ingredients for the meatballs until well combined. Shape the mixture into 12 meatballs, each about 42 grams.

Air Fryer Method: Spray the air fryer basket with nonstick spray and place the meatballs in a single layer. Air fry at 380°F for 10-12 minutes, until cooked through.

Pan-Seared Method: Heat 1 tablespoon of 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°F.

Baked Method: Preheat the oven to 400°F. Place the meatballs on a baking sheet and bake for 15-20 minutes until fully cooked.

Step 2: Make the Tzatziki Sauce

In a bowl, mix all the ingredients for the tzatziki sauce. Adjust salt and pepper to taste, and chill in the refrigerator before serving.

Step 3: Prepare the Greek Salad

Combine all the ingredients for the Greek salad in a bowl. Toss to mix well and refrigerate until ready to serve.

Step 4: Assemble the Mediterranean Bowl

Divide the ingredients into four servings. Start with a base of chopped romaine lettuce and cooked brown rice, then add the meatballs, tzatziki sauce, and Greek salad. Garnish with fresh parsley or dill if desired.

Equipment

Notes

  • Substitute chicken with ground turkey or lamb for a different flavor profile.
  • Add extra vegetables like bell peppers or avocado for a more nutrient-dense bowl.
  • For a low-carb version, swap the brown rice with cauliflower rice.
  • To make this dish gluten-free, use gluten-free breadcrumbs in the meatballs.

Find it online: https://optimalrecipes.com/mediterranean-chicken-meatball-bowls-easy-healthy-recipe/