Mediterranean Meatball Bowl
Mediterranean Meatballs made with flavorful ground turkey meatballs served over Israeli couscous and a bright, lemony cucumber tomato salad. Make them in the air fryer or oven!
Foto: Skinnytaste
Bahan-bahan
- 1 large egg
- ¼ cup fresh chopped dill
- ¼ cup fresh chopped Italian parsley
- ¼ cup unseasoned panko breadcrumbs
- 2 g arlic 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)
Langkah-langkah
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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.
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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.)
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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.
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To bake in the oven, bake on a sheet pan 400F 20 minutes, no need to turn.
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Meanwhile, heat a small sauce pot over medium heat.
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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.
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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.
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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.
Estimasi Nutrisi (per porsi)
Makronutrien
*AKG = Angka Kecukupan Gizi berdasarkan diet 2.000 kalori
💰 Estimasi Harga
📋 Rincian Harga Bahan (10% bahan terdeteksi)
| Bahan | Jumlah | Harga Satuan | Subtotal |
|---|---|---|---|
| egg | 1 large | - | - |
| fresh chopped dill | 0.25 cup | - | - |
| fresh chopped Italian parsley | 0.25 cup | - | - |
| unseasoned panko breadcrumbs | 0.25 cup | - | - |
| arlic cloves | 2 g | - | - |
| kosher salt | 1 teaspoon | - | - |
| Freshly ground black pepper | - | - | - |
| 93% lean ground turkey | 1 pound | - | - |
| Olive oil spray | - | - | - |
| extra virgin olive oil | 1.5 tablespoons | - | - |
| dry pearl Israeli couscous | 0.3333333333333333 cup | - | - |
| reduced-sodium chicken | 1.75 cup | - | - |
| diced tomato | 1 cup | Rp 12.000/kg | Rp 2.844 |
| Persian or English cucumber | 2 cups | - | - |
| red onion | 0.25 cup | - | - |
| Italian parsley | 3 tablespoons | - | - |
| fresh lemon juice | 2 tablespoons | - | - |
| kosher salt | 0.5 teaspoon | - | - |
| Freshly ground black pepper | - | - | - |
| Lemon wedges | - | - | - |
| tzatziki or nonfat plain Greek yogurt | 0.5 cup | Rp 15.000/200g | Rp 8.888 |
*Harga pasar perkiraan, bisa berbeda di daerah Anda
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