Recipes

Mediterranean Grain Bowl

Name: Mediterranean Grain Bowl
Prep time: 30 min
Cook time: 15 min
Total time: 45 min
Yield: 4 servings
Ingredients: Turkey Meatballs:; 1 tbsp olive oil; 2 lbs ground turkey meat (ground chicken or veal also work); 1/2 tsp salt; 1 clove garlic (minced); 2 tbsp fresh parsley (chopped); 1/2 tsp dried oregano; dash red pepper flakes; 1/8 tsp ground black pepper; 1/4 tsp ground cumin; 1/2 cup breadcrumbs; 1/4 cup crumbled feta cheese; 1/3 cup yellow onion (minced); Salad:; 1 large English cucumber (diced); 3 large hothouse tomatoes (diced); 2 medium red bell peppers (diced); ½ of 1 large red onion (diced); ¼ cup kalamata olives (sliced); 1 cup crumbled feta cheese; 2 tbsp fresh parsley (finely chopped); 3 tbsp extra virgin olive oil; Juice of 1 lemon; Salt and black pepper (to taste); 1 cup of grain of choice (uncooked, quinoa, bulgar, couscous, orzo, rice); 1 container Tahini yogurt sauce, garlic hummus, or Tzatziki sauce; 1/4 cup Kalamata olives (pitted); 1 package Pita or flatbread; 1/2 cup Feta cheese (crumbled)

4 servings

분량

30 minutes

활동 시간

45 minutes

총 시간

요리 시작

재료

Turkey Meatballs:

1 tbsp olive oil
2 lbs ground turkey meat (ground chicken or veal also work)
1/2 tsp salt
1 clove garlic (minced)
2 tbsp fresh parsley (chopped)
1/2 tsp dried oregano
dash red pepper flakes
1/8 tsp ground black pepper
1/4 tsp ground cumin
1/2 cup breadcrumbs
1/4 cup crumbled feta cheese
1/3 cup yellow onion (minced)

Salad:

1 large English cucumber (diced)
3 large hothouse tomatoes (diced)
2 medium red bell peppers (diced)
½ of 1 large red onion (diced)
¼ cup kalamata olives (sliced)
1 cup crumbled feta cheese
2 tbsp fresh parsley (finely chopped)
3 tbsp extra virgin olive oil
Juice of 1 lemon
Salt and black pepper (to taste)

1 cup of grain of choice (uncooked, quinoa, bulgar, couscous, orzo, rice)

1 container Tahini yogurt sauce, garlic hummus, or Tzatziki sauce

1/4 cup Kalamata olives (pitted)

1 package Pita or flatbread

1/2 cup Feta cheese (crumbled)

방향

Prep: Prepare turkey meatballs.

Preheat oven to 350F.
In a large mixing bowl, add all the ingredients and mix with your hands until fully combined.
Measure out heaped tablespoons and roll using your hands until a ball begins to form (recipe will make approximately 27 meatballs).
Place rolled meatballs onto a parchment paper lined baking sheet.
Bake for approximately 20 minutes (or until a thermometer inserted into the middle of the meatballs reaches 165 F) , turning halfway.
Once meatballs are done, carefully remove them from the oven enjoy! (see above for serving suggestions)

Cook grain according to package instructions.
Prepare the Mediterranean cucumber salad by combining all ingredients in a large bowl and set aside.
Prior to serving, prepare your sauce of choice ( I like this tahini yogurt sauce) and set aside.
To serve, add a base of grains to each bowl, top with Greek meatball, Mediterranean salad, sauce of choice and olive and pita if using sprinkle with additional feta and enjoy!

영양 정보

1회 제공량

칼로리

1047 kcal

지방 전체

56 g

포화 지방

17 g

불포화 지방

31 g

트랜스 지방

0.3 g

콜레스테롤

156 mg

나트륨

1812 mg

탄수화물 전체

90 g

식이섬유

9 g

총 당류

12 g

단백질

50 g