Ingredients
For the Meatballs:
- 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
For the Bowl:
- 1 ½ tablespoons extra virgin olive oil, divided
- 1 1/3 cup dry pearl Israeli couscous (whole wheat recommended)
- 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 fresh chopped Italian parsley
- 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
- Prepare the meatball mixture: Crack the egg into a medium mixing bowl and beat with a fork. Add the fresh chopped dill, Italian parsley, panko breadcrumbs, minced garlic, kosher salt, and freshly ground black pepper, mixing to combine thoroughly.
- Add the turkey: Incorporate the ground turkey into the mixture and gently mix using the fork, being careful not to overwork the meat to keep it tender.
- Form meatballs: Shape the mixture into 16 evenly sized meatballs, about 1 ounce each. Place them on a parchment-lined sheet pan and set aside until ready to cook. Be sure to wash hands and surfaces thoroughly after handling raw meat.
- Cook the meatballs (air fryer): Spray the air fryer basket generously with olive oil. Add the meatballs in a single layer (cook in batches if necessary). Air fry at 400°F for 8 to 10 minutes, turning halfway through to ensure even cooking.
- Cook the meatballs (oven): Alternatively, bake the meatballs on a sheet pan in a preheated 400°F oven for 20 minutes without turning.
- Prepare the couscous: While the meatballs cook, heat a small saucepan over medium heat. Add ½ tablespoon olive oil and the dry pearl Israeli couscous, stirring to toast the grains for about 3 minutes until fragrant.
- Cook couscous: Pour in the hot chicken or vegetable broth and bring to a boil. Reduce heat to low, cover, and simmer for about 10 minutes until the liquid is absorbed and couscous is tender. Season with a pinch of salt if needed.
- Make the salad: In a small bowl, combine the diced tomato, cucumber, red onion, fresh parsley, 1 tablespoon olive oil, lemon juice, kosher salt, and freshly ground black pepper. Mix well to blend flavors.
- Assemble the bowls: Divide ¾ cup of cooked couscous into each serving bowl. Top with ¾ cup of the lemony cucumber tomato salad and 4 turkey meatballs per bowl. Garnish with lemon wedges and a dollop of tzatziki or plain Greek yogurt if desired. Optionally, drizzle with extra olive oil for added richness.
Notes
- Using whole wheat Israeli couscous adds extra fiber and nutrition.
- Fresh herbs like dill and parsley brighten the flavor and complement the Mediterranean profile.
- You can bake or air fry the meatballs according to your equipment and preference.
- Tzatziki or plain yogurt adds a creamy, tangy element that pairs wonderfully with the meatballs and salad.
- Make sure to not overmix the meatball mixture to keep them tender and juicy.
- Leftovers store well and make a great meal prep lunch or dinner option.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Dinner
- Method: Air Frying
- Cuisine: Mediterranean
- Diet: Low Fat
