Mediterranean Chicken Meatballs

Mediterranean Chicken Meatballs

Meal Prep Made
These are called Kafta or Kofta depending where in the Mediterranean you are. They are usually shaped more like a sausages or little footballs. We are putting our own spin on them and making them into round meatballs. These can be served with Tzatziki or Hummus or with a Greek Salad and, or some grains. The Lebanese 7 spice make these taste amazing and so different from a traditional Italian meatball. We even freeze them for meals on nights that we won't have time to make them. They freeze quite well.
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Prep Time 5 minutes
Cook Time 20 minutes
Course Dinner
Cuisine Mediterranean
Servings 4
Calories 160 kcal
Avg Cost Per Serving 1.11
Avg Recipe Cost $4.46

Equipment

Ingredients
  

  • 1/2 Lb Ground Chicken
  • 2 Tbsp Parsley
  • 1 Tbsp 7 Spice Ground Cinnamon, Allspice, Coriander, Allspice, Nutmeg, Cumin and Black Pepper
  • 1/4 Onion
  • 1/2 Tsp Salt
  • 2 Tbsp Mint
  • 1 Pinch Red Pepper Flake
  • 1/2 Cup Bread Crumbs
  • 1 Egg Yolk

Instructions
 

  • Pre-heat the oven to 350 degrees F
  • Place a cooling rack directly on a baking sheet
  • Place the onion in the food processor
  • Add the parsley
  • Add the mint
  • Add the red pepper flake
  • Add the 7 spice and salt
  • Pulse until everything is chopped and incorporated
  • Add the ground chicken
  • Add the egg
  • Pulse until mixed, do not over process
  • Add 1/4 of the bread crumb and test the stickiness of the mixture. If it is too sticky to roll, add the other 1/4 of the bread crumbs
  • Remove the blade from the food processor and scoop one small handful at a time, roll the meat into balls by cupping the meat and moving both hand in opposite directions over the meat.
  • Place each ball approximately an inch apart to allow air to circulate around the entire surface.
  • Place in the oven and bake for approximately 20-25 minutes depending on the size of your balls. Internal temperature must reach 165 degrees F for the balls to be cooked properly.
  • Remove from the oven and place on your serving tray or plates

Video

Notes

We served these with homemade hummus and pita. These would be good with Tzatziki sauce or a Greek salad.

Nutrition

Calories: 160kcalCarbohydrates: 12gProtein: 13gFat: 7gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gTrans Fat: 0.04gCholesterol: 97mgSodium: 462mgPotassium: 405mgFiber: 2gSugar: 1gVitamin A: 1034IUVitamin C: 6mgCalcium: 51mgIron: 2mg
Keyword chicken, easy, family, Healthy, Mediteranean
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16

Fall Inspired Buddha Bowl

Fall Inspired Buddha Bowl

Meal Prep Made
Butternut Squash makes this Buddah Bowl burst with Autumn flavors. We call it Fall Inspired but that does not mean that you can't eat it all year long. Butternut and Quinoa are a match made in heaven. This bowl is delicious and good for you!
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Prep Time 10 minutes
Cook Time 20 minutes
Course Lunch
Servings 4
Calories 222 kcal
Avg Cost Per Serving $1.85
Avg Recipe Cost $7.40

Ingredients
  

  • 2 Cups Butternut Squash
  • 1 Tbsp Olive Oil
  • 1 Tsp Salt
  • 1 Tsp Thyme
  • 1 Tsp Garlic Powder
  • 1 Tsp Ground Cinnamon
  • 1/2 Tsp Paprika
  • 8 Oz Spinach Leaves
  • 2 Eggs
  • 2 Cups Cooked Quinoa

Instructions
 

  • Peel and cut the squash or buy it pre-cut and skip this step
  • Place the squash a bowl or a baggie
  • Add the salt
  • Add the thyme
  • Add the garlic powder
  • Add the cinnamon
  • Add the olive oil and mix
  • Preheat the oven If you have larger chunks you may want to roast them at 385F if smaller 425F is perfect
  • Spread the squash onto a baking sheet lined with a silpat or parchment paper, this make clean up so much easier.
  • Pop the squash into the pre-heated oven. After 15 minutes turn the squash carefully with a spatuala add the paprika.
  • let it cook for 8-10 minutes more until a fork is inserted and the squash is tender.
  • Once you taste the squash you will be tempted to eat it all, it is a a mouthful of sweet goodness but if you want to have the Buddha bowl you will need to set it aside to cool in a bowl or container. If you plan to have the bowls later in the week. Go ahead and just refrigerate the squash.
  • To make the bowls, we used premade quinoa, spinach and a pre-made hard boiled egg.
  • Add the cold quinoa to on side of the bowl, add some raw spinach to the other side and place a large spoonful of the cooled yummy the squash right in the middle. Add in the half of an egg this really adds to the richness of the bowl. We used radishes for color but was not necessary for the flavor.
  • This bowl does not need a dressing maybe just add some olive oil. If you insist on dressing it pur suggestion would be an apple maple syrup dressing made with dijon. (recipe coming soon)
  • You can make this and store in a mason jar for up to 3 days. Beyond that the sqaush will begin to break down.

Video

Notes

If you are going to store this in a mason jar and insist on dressing the bowl ahead of time. Add the dressing at the bottom of the bowl, then add the spinach, layer with the quinoa, and then the squash. 

Nutrition

Calories: 222kcalCarbohydrates: 31gProtein: 9gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gTrans Fat: 1gCholesterol: 82mgSodium: 667mgPotassium: 768mgFiber: 6gSugar: 3gVitamin A: 12926IUVitamin C: 32mgCalcium: 126mgIron: 4mg
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Blueberry Vinaigrette

Blueberry Vinaigrette

Blueberry Vinaigrette Dressing

Meal Prep Made
Warning this salad dressing is addicting! Made with fresh blueberries and sugar boiled down into a syrup first. Then turned into a vinaigrette dressing it will make you crave the next bite of salad. Pairs perfectly with our breakfast salad.
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Prep Time 5 minutes
Cook Time 20 minutes
Cooling Time 20 minutes
Servings 8
Calories 134 kcal
Avg Cost Per Serving .73
Avg Recipe Cost 5.88

Ingredients
  

  • 1 Cup Blueberries
  • 1/4 Cup White Sugar
  • 1 Tbsp Lemon Juice
  • 1/4 Cup Honey
  • 1/4 Cup Balsamic Vinegar
  • 1/4 Cup Olive Oil

Instructions
 

  • If you are making the dressing from fresh blueberries you will first need to make the syrup
  • To make the syrup wash and drain the blueberries- discard any stems
  • Add the blueberries to a sauce pan with the lemon juice
  • cook over medium heat
  • Add the sugar and honey and let is all dissolve
  • Turn the heat to low and continue to simmer
  • Press the berries along sides of the pan to burst some of them
  • You will see the syrup beginning to thicken, however it will thicken a bit more when cool
  • Set the syrup aside to cool after 20 minutes of simmering
  • Once cool you can decide if you want to use the syrup all as a salad dressing or reserve some for blueberry yogurt or pancake syrup
  • If making all into a salad dressing simply add in the oil and vinegar, salt and pepper and enjoy
  • You can keep the dressing in the refrigerator for up to 10 days

Notes

I find it easiest to make the syrup and make the dressing as needed. That way we can enjoy the blueberry syrup as a condiment for pancakes or mixed into some greek yogurt. 
What we like about this syrup is that we know what is in it. No corn syrup, no artificial flavors. 
If you are concerned with sugars, you may substitute a low calorie sweetener in place of the honey or the sugar. It will still taste great! 

Nutrition

Calories: 134kcalCarbohydrates: 19gProtein: 1gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 3mgPotassium: 31mgFiber: 1gSugar: 18gVitamin A: 10IUVitamin C: 3mgCalcium: 4mgIron: 1mg
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