Mediterranean Meatball Bowl 

🧂 Ingredients

• 1 large egg
• ¼ cup fresh chopped dill
• ¼ cup fresh chopped Italian parsley
• ¼ cup unseasoned panko breadcrumbs
• 2 garlic cloves (minced)
• 1 teaspoon kosher salt
• Freshly ground black pepper (to taste)
• 1 pound 93% lean ground turkey
• Olive oil spray
• 1 ½ tablespoons extra virgin olive oil (divided)
• 1 1/3 cup dry pearl Israeli couscous (I used whole wheat)
• 1 ¾ cup reduced-sodium chicken ( or vegetable broth)
• 1 cup diced tomato
• 2 cups Persian or English cucumber (diced )
• ¼ cup red onion (diced )
• 3 tablespoons Italian parsley (fresh chopped )
• 2 tablespoons fresh lemon juice (from 1/2 lemon)
• ½ teaspoon kosher salt
• Freshly ground black pepper (to taste)
• Lemon wedges (for serving)
• ½ cup tzatziki or nonfat plain Greek yogurt (optional, for serving)

👨‍🍳 Instructions

1. 1

   Crack the egg into a medium mixing bowl and beat with a fork.  Add the herbs, panko, garlic, salt and pepper and mix to combine.

2. 2

   Add the turkey and with the fork, mix to combine, being careful not to over-mix.  Roll mixture into 16 evenly sized meatballs, about 1 ounce each, place on a parchment lined sheet pan and set aside until ready to cook. (Thoroughly wash your hands and work surface.)

3. 3

   To air fry: Spray the air fryer basket generously with olive oil.  Add the meatballs in an even layer, cooking in batches if needed, and cook at 400 degrees F for 8- 10 minutes, turning halfway through cook time.

4. 4

   To bake in the oven, bake on a sheet pan 400F 20 minutes, no need to turn.

5. 5

   Meanwhile, heat a small sauce pot over medium heat.

6. 6

   Add ½ tablespoon olive oil and the dry couscous and sauté to toast the grains for about 3 minutes.  Add the hot broth, bring to a boil, then reduce heat to simmer, cover and cook for about 10 minutes, or until all the liquid is absorbed.  Add a pinch of salt, if needed.

7. 7

   While meatballs and couscous are cooking, make the salad.  In a small bowl, combine the tomato, cucumber, red onion, 3 tablespoons parsley, 1 tablespoon olive oil, lemon juice, ½ teaspoon salt and pepper, to taste.

8. 8

   To assemble bowls: Add ¾ cup each of couscous to 4 bowls.  Top with 3/4 cup salad and 4 meatballs.  Serve with a lemon wedge, a dollop of tzatziki or yogurt (if desired) and drizzle of oil, if using.