Mediterranean Meatball Bowl
Savor the taste of the Mediterranean with these delicious turkey meatballs, perfectly seasoned and served on a bed of Israeli couscous. Accompanying this dish is a refreshing cucumber and tomato salad, bursting with zesty lemon flavor. You can prepare these meatballs effortlessly in either an air fryer or your oven!
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Ingredients
- 1 large egg
- ¼ cup fresh chopped dill
- 1 teaspoon kosher salt
- Freshly ground black pepper
- 1 pound 93% lean ground turkey
- Olive oil spray
- 1 ½ tablespoons extra virgin olive oil
- 1 1/3 cup dry pearl Israeli couscous
- 1 ¾ cup reduced-sodium chicken
- 1 cup diced tomato
- 2 cups Persian or English cucumber
- ¼ cup red onion
- 3 tablespoons Italian parsley
- 2 tablespoons fresh lemon juice
- ½ teaspoon kosher salt
- Freshly ground black pepper
- Lemon wedges
- ½ cup tzatziki or nonfat plain Greek yogurt
- 2 garlic cloves
- ¼ cup fresh chopped Italian parsley
- ¼ cup unseasoned panko breadcrumbs
Equipment Needed
- Air Fryer
- sheet pan
Instructions
- 1
Break the egg into a medium-sized mixing bowl and whisk it with a fork until blended. Incorporate the herbs, panko, minced garlic, salt, and pepper, stirring until everything is well-mixed.
- 2
Introduce the ground turkey to the bowl and, using the fork, gently combine the ingredients without overworking the mixture. Shape the mixture into 16 meatballs, each weighing approximately 1 ounce. Arrange them on a parchment-lined baking sheet and set aside until you are ready to cook. (Be sure to thoroughly wash your hands and the work area.)
- 3
For air frying: Generously coat the air fryer basket with olive oil. Place the meatballs in a single layer, cooking in batches if necessary. Air fry at 400°F for 8 to 10 minutes, turning them halfway through the cooking time.
- 4
To bake in the oven, position the meatballs on a sheet pan and bake at 400°F for 20 minutes, without the need to turn them.
- 5
In the meantime, place a small saucepan over medium heat.
- 6
Pour in ½ tablespoon of olive oil and add the dry couscous, sautéing for about 3 minutes to lightly toast the grains. Then, pour in the hot broth, bring the mixture to a boil, reduce the heat to a simmer, cover, and let it cook for approximately 10 minutes, or until all the liquid is absorbed. If necessary, add a pinch of salt to taste.
- 7
While the meatballs and couscous are cooking, prepare the salad. In a small bowl, mix together the diced tomato, cucumber, red onion, 3 tablespoons of parsley, 1 tablespoon of olive oil, lemon juice, and ½ teaspoon of salt, seasoning with pepper to your liking.
- 8
To put the bowls together: Distribute ¾ cup of couscous into each of the 4 bowls. Top each with ¾ cup of the salad and 4 meatballs. Serve with a lemon wedge, a spoonful of tzatziki or yogurt (if desired), and a drizzle of oil, if you choose.