Ingredients
Meatballs
- 1 lb. ground chicken 99/1
- 1/4 cup Italian breadcrumbs (28g)
- 1/4 cup parsley, finely chopped
- 1/4 cup onion, finely chopped
- 2 cloves garlic, minced
- 1 tsp. dried oregano
- 1/2 tsp. ground cumin
- 1/2 tsp. salt
- 1/4 tsp. black pepper
Tzatziki Sauce
- 1 cup 2% plain Greek yogurt (224g)
- 1/2 cup cucumber, finely grated and drained (84g)
- 2 cloves garlic, minced
- 2 Tbsp. lemon juice
- 2 Tbsp. fresh dill, finely chopped (or 1 tsp. dried dill)
- 1 Tbsp. olive oil
- Salt and pepper to taste
Greek Salad
- 1 1/2 cups cucumber, chopped (200g)
- 1 cup cherry tomatoes, halved
- 1/2 cup red onion, thinly sliced
- 1/2 cup pitted kalamata olives, sliced lengthwise (80g)
- 1/2 cup fat-free feta cheese (56g)
- 1/2 Tbsp. olive oil
- 1 Tbsp. lemon juice
- 1/2 Tbsp. balsamic vinegar
- Pinch of salt
For the Bowls
- 2 cups cooked brown rice
- 4 cups romaine lettuce, chopped
Instructions
- Prepare the Meatballs: In a large bowl, combine ground chicken, Italian breadcrumbs, parsley, onion, garlic, oregano, cumin, salt, and black pepper. Mix thoroughly until well combined. Shape the mixture into 12 evenly sized meatballs, about 42 grams each.
- Cook the Meatballs (Air Fryer Method): Spray the air fryer basket with nonstick spray. Lay the meatballs in a single layer without touching. Air fry at 380°F for 10-12 minutes until cooked through and internal temperature reaches 165°F.
- Alternative Cooking Methods for Meatballs:
– Pan-seared: Heat 1 Tbsp. olive oil in a skillet over medium heat. Add meatballs and brown on all sides, cooking for about 10 minutes until fully cooked.
– Baked: Preheat oven to 400°F. Place meatballs on a baking sheet and bake for 15-20 minutes until cooked through. - Make the Tzatziki Sauce: In a bowl, combine Greek yogurt, grated cucumber (well-drained), minced garlic, lemon juice, dill, olive oil, salt, and pepper. Mix until smooth. Refrigerate to chill before serving.
- Prepare the Greek Salad: In a bowl, combine chopped cucumber, halved cherry tomatoes, sliced red onion, kalamata olives, feta cheese, olive oil, lemon juice, balsamic vinegar, and a pinch of salt. Toss gently to combine and chill before serving.
- Assemble the Mediterranean Bowl: In each serving bowl or container, layer chopped romaine lettuce, cooked brown rice, chicken meatballs, tzatziki sauce, and Greek salad. Optionally, garnish with fresh parsley or dill for added flavor and color. Serve immediately or pack for meal prep.
Notes
- Use 99% lean ground chicken for leaner meatballs and optimal texture.
- Drain the grated cucumber thoroughly for the tzatziki sauce to avoid excess moisture.
- Meatballs can be cooked by air frying, pan-searing, or baking depending on your preference and equipment.
- Prepare components ahead of time and assemble bowls when ready to serve for quick meals.
- Adjust salt and seasoning in tzatziki and Greek salad to taste.
- For a gluten-free option, substitute Italian breadcrumbs with gluten-free breadcrumbs.
- Store assembled bowls refrigerated for up to 3 days for meal prep convenience.
- Prep Time: 35 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Air Frying
- Cuisine: Greek
- Diet: Low Fat
