Name: Mediterranean Meatball Bowls
Prep time: 30 min
Cook time: 45 min
Total time: 1 h 15 min
Cuisine: Mediterranean
Ingredients: 1 pound ground chicken; ½ cup panko bread crumbs; ½ cup crumbled feta cheese, about 2 ounces; 1 egg, lightly beaten; 2 garlic cloves, pressed or minced; 2 tablespoons finely chopped red onion; 2 tablespoons finely chopped fresh dill; 2 tablespoons finely chopped fresh mint; 1 teaspoon dried oregano; 1 teaspoon kosher salt; ¼ teaspoon red pepper flakes; 1 tablespoon canola oil, if pan-frying; 1 tablespoon butter, if pan-frying; 3 cups lemon rice, (or use orzo or quinoa); ½ cup tzatziki (or cucumber dill sauce or hummus); your favorite Mediterranean-style vegetables* (see suggestions below)

Ingredients

Scale

1 pound ground chicken
½ cup panko bread crumbs
½ cup crumbled feta cheese, about 2 ounces
1 egg, lightly beaten
2 garlic cloves, pressed or minced
2 tablespoons finely chopped red onion
2 tablespoons finely chopped fresh dill
2 tablespoons finely chopped fresh mint
1 teaspoon dried oregano
1 teaspoon kosher salt
¼ teaspoon red pepper flakes
1 tablespoon canola oil, if pan-frying
1 tablespoon butter, if pan-frying
3 cups lemon rice, (or use orzo or quinoa)
½ cup tzatziki (or cucumber dill sauce or hummus)
your favorite Mediterranean-style vegetables* (see suggestions below)

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Instructions

In a large bowl, mix together the ground chicken, panko, feta cheese, egg, garlic, red onion, dill, mint, oregano, salt, and red pepper flakes. Knead the mixture until well combined. Cover and refrigerate for at least 15 minutes.
Form meatballs using a small scoop or your hands, shaping them into 1 ½-inch balls and placing them on a cutting board or baking sheet.
To fry, heat canola oil and butter in a skillet over medium heat. Cook the meatballs, turning them every 1 ½ to 2 minutes until browned all over, approximately 15 minutes. For baking, preheat the oven to 425°F, bake meatballs until no longer pink, about 15 minutes, then broil for another 5 minutes for a crisp finish.
Assemble the bowls with 6 meatballs and serve alongside ¾ cup of lemon rice, or orzo, and 2 tablespoons of tzatziki or a similar sauce, adding your favorite Mediterranean toppings.

Notes

Make sure the mixture is well combined before refrigerating for best results.
These meatballs can be stored in the fridge for up to 3 days or frozen for meal prep.
Feel free to customize the bowl with your favorite Mediterranean vegetables like cucumbers, olives, or roasted peppers.

Author: Lauren
Prep Time: 30 minutes
Cook Time: 45 minutes
Category: Main Dishes
Method: Baking, Frying
Cuisine: Mediterranean

Nutrition

Serving Size: 1 serving
Calories: 450
Sugar: 2g
Sodium: 800mg
Fat: 25g
Saturated Fat: 8g
Unsaturated Fat: 14g
Trans Fat: 0g
Carbohydrates: 30g
Fiber: 2g
Protein: 30g
Cholesterol: 135mg