Mediterranean Chicken Meatball Bowl
What You’ll Need
Meatballs
2 lb. ground chicken
1/2 cup Italian breadcrumbs 28g
1/2 cup parsley finely chopped
1/2 cup onion finely chopped
4 cloves garlic minced
2 tsp. dried oregano
1 tsp. ground cumin
1 tsp. salt
1/2 tsp. black pepper
Tzatziki Sauce
2 cup 2% plain Greek yogurt 224g
1 cup cucumber finely grated and drained, 84g
4 cloves garlic minced
4 Tbsp. lemon juice
4 Tbsp. fresh dill, finely chopped 1 tsp. dried
2 Tbsp. olive oil
Salt and pepper to taste
Greek Salad
3 cups cucumber chopped, 200g
2 cup cherry tomatoes cut in half
1 cup red onion thinly sliced
1 cup pitted kalamata olives sliced lengthwise, 80g
1 cup fat-free feta cheese 56g
1 Tbsp. olive oil
2 Tbsp. lemon juice
1 Tbsp. balsamic vinegar
Pinch of salt
For the Bowls
4 cups cooked brown rice
4 cups romaine lettuce chopped
How to Make
Preheat your oven to 400°F.
We’re going to start by getting our rice ready:
Rinse the rice with a fine mesh strainer, until the water runs clear, if you want fluffy delicious rice, this step is essential — you really want the water to run clear before you stop rinsing.
Measure the appropriate water to rice ratio, typically 2 cups of water for every cup of rice.
Add the water and rice to a medium saucepan, and stir in a teaspoon of extra-virgin olive oil.
Bring the water to a boil, once it boils, reduce the heat, cover, and simmer for about 45 minutes, until the rice is tender and has absorbed the water.
Finally, turn off the heat. Let the pot sit, covered, for 10 minutes before removing the lid and fluffing with a fork.
Next, let’s prep our meatballs:
Mix your chicken, breadcrumbs, parsley, onion, garlic, oregano, cumin, and black pepper in a large bowl until combined.
Shape the mixture into 24 meatballs, approximately 44 grams each.
Bake at 400°F for 15-20 minutes, until cooked through (internal temperature should be 165°F). You can also pan sear them if you prefer, just make sure that you get that internal temp to 165°F.
While the meatballs and rice are cooking, let’s get the Tzatziki ready:
Mix your yogurt, cucumber, garlic, lemon juice, dill, olive oil, plus salt and pepper to taste in a medium bowl. Chill in the refrigerator until serving.
It’s time to combine our greek salad:
Mix your cucumbers, cherry tomatoes, red onion, pitted kalamata olives, feta cheese, olive oil, lemon juice, balsamic vinegar and salt together in a large bowl.
Finally, it’s time to assemble your mediterranean bowls:
1 cup of chopped romaine lettuce
1 cup of Greek Salad mixture
½ cup brown rice
4 meatballs
1/4 cup of Tzatziki
Enjoy!
