Description
Mediterranean Chicken Meatball Bowls
Ingredients
For the Meatballs:
1 lb ground chicken
1/4 cup breadcrumbs (or almond flour for gluten-free)
1 egg
2 garlic cloves (minced)
2 tbsp fresh parsley (chopped)
1 tsp dried oregano
1/2 tsp salt
1/4 tsp black pepper
For the Bowl:
1 cup cherry tomatoes (chopped)
1 cup cucumber slices
1/2 cup kalamata olives
1/2 cup tzatziki sauce
2 pita bread (cut into wedges)
Lemon wedges and fresh dill for garnish
Directions
Make the Meatballs: In a bowl, combine ground chicken, breadcrumbs, egg, garlic, parsley, oregano, salt, and pepper. Mix until combined. Form into 12 small meatballs.
Cook the Meatballs: Heat a skillet over medium heat with a drizzle of olive oil. Cook the meatballs for 4-5 minutes per side until golden brown and fully cooked (165°F/74°C internal temp).
Assemble the Bowl: Divide the cherry tomatoes, cucumbers, olives, and pita bread among two bowls. Add 3-4 meatballs per bowl. Top with a dollop of tzatziki sauce.
Garnish & Serve: Add fresh dill, lemon wedges, and a sprinkle of paprika for extra flavor. Serve warm!
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 2
Calories: 400 kcal per serving
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Step-by-Step Guide
1. Prepare the Meatball Mixture: In a large mixing bowl, combine the ground chicken, breadcrumbs, beaten egg, minced garlic, chopped parsley, oregano, salt, and pepper. Use your hands or a fork to mix gently until just combined. Avoid overmixing, as this can make the meatballs tough.
2. Form the Meatballs: With slightly damp hands, portion the mixture and roll into 12 evenly sized meatballs, about 1 to 1.5 inches in diameter. This ensures even cooking.
3. Cook to Perfection: Heat 1-2 tablespoons of olive oil in a large skillet over medium heat. Add the meatballs in a single layer, ensuring they are not crowded. Cook for 4-5 minutes, then carefully turn to brown all sides. Cook until the internal temperature reaches 165°F (74°C), about 10-12 minutes total.
4. Prepare the Bowl Components: While the meatballs cook, chop the cherry tomatoes and cucumber, and slice the pita bread into wedges.
5. Final Assembly: Arrange the tomatoes, cucumber, olives, and pita wedges in your serving bowls. Place the hot meatballs on top, add a generous dollop of tzatziki, and garnish immediately.
Serving Suggestions
These bowls are highly customizable. For a heartier meal, add a base of cooked quinoa, couscous, or a simple lemon-herb rice. For extra greens, mix in fresh spinach or arugula. Crumble some feta cheese over the top for added saltiness. The bowls can be served warm with freshly cooked meatballs, or the components can be kept separate for a delicious cold lunch meal prep.
How-to Summary
Combine chicken, herbs, and binder to form meatball mixture. Pan-sear until golden and cooked through. Assemble bowls with fresh Mediterranean vegetables, olives, and pita. Top with tzatziki sauce and fresh garnishes for a quick, healthy, and flavorful 30-minute dinner.
Frequently Asked Questions
Can I bake the meatballs instead of pan-frying? Absolutely. Preheat your oven to 400°F (200°C). Place the meatballs on a parchment-lined baking sheet, drizzle with oil, and bake for 15-20 minutes until cooked through.
How can I make this recipe gluten-free? Simply substitute the breadcrumbs with almond flour or certified gluten-free oats pulsed into a coarse meal. Ensure your tzatziki and pita are also gluten-free.
Can I use ground turkey instead of chicken? Yes, ground turkey is an excellent substitute and will work with the same cooking instructions and flavor profile.
How do I store and reheat leftovers? Store components separately in airtight containers for up to 3 days. Reheat meatballs gently in the microwave or a skillet. Assemble bowls fresh to keep vegetables crisp.
What can I use if I don’t have tzatziki? A simple yogurt sauce with lemon juice, minced garlic, chopped dill, and a pinch of salt makes a great quick substitute.
Common Mistakes to Avoid
- Overmixing the Meatball Mixture: This develops the proteins in the meat, leading to dense, rubbery meatballs. Mix until ingredients are just incorporated.
- Crowding the Pan: Adding too many meatballs at once steams them instead of creating a flavorful sear. Cook in batches if necessary.
- Using Cold Meat: For easier handling, let your ground chicken sit at room temperature for 10-15 minutes before mixing.
- Skipping the Garnish: The fresh lemon juice and dill are not just decoration; they add essential bright, fresh flavors that tie the whole dish together.
Conclusion
Mediterranean Chicken Meatball Bowls are a testament to how simple ingredients can create an extraordinary meal. They perfectly balance lean protein, fresh vegetables, and creamy, tangy sauce for a dinner that is as nutritious as it is delicious. Quick enough for a weeknight yet impressive enough for guests, this versatile recipe is sure to become a regular in your healthy cooking rotation. Enjoy the vibrant flavors of the Mediterranean right at your table.