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Prep Time: 30 mins | Cook Time: 30 mins | Serves: 4

Ingredients

Chicken Meatballs

• 1 lb ground chicken

• ½ c reduced sodium breadcrumbs

• 1 egg, room temperature

• 2 Tbsp fresh parsley, chopped

• ½ tsp dried oregano

• ½ tsp garlic powder

• ½ tsp onion powder

• ¼ tsp salt

• ¼ tsp black pepper

• 1 Tbsp olive oil

Tzatziki Sauce:

• 5 oz reduced fat Greek yogurt

• 1/3 c grated cucumber, excess moisture removed

• 2 Tbsp fresh dill, chopped

• ½ lemon, juiced

• 1 clove garlic, minced

• 1 pinch of salt

Greek Salad:

• 2/3 English cucumber, seeds removed and roughly chopped

• 2 c cherry tomatoes, halved

• ¼ red onion, sliced

• 1 c marinated artichoke hearts, roughly chopped

• ¼ c fresh parsley, roughly chopped

• 1 tsp dried oregano

• ½ lemon, juiced

• 1 Tbsp olive oil

• Salt and pepper to taste

Lemon Couscous

• 1 ¼ c couscous orzo blend (from Trader Joe’s)

• 1 ¾ c low sodium chicken broth

• 1 Tbsp olive oil

• ¼ c crumbled feta

• ½ lemon, juiced

Directions

1. Preheat your oven to 350 °F. Place large skillet to low-medium heat and coat with olive oil.

2. For chicken meatballs, combine ground chicken, breadcrumbs, egg, herbs, and spices in large bowl. Mix with hands until all ingredients are well combined but not overmixed. Form into balls (should make 12-14 meatballs) and place into heated skillet.  Cook meatballs over low-medium heat until lightly browned on all sides. Remove meatballs from skillet and place into greased baking dish. Cover with foil and bake in the oven until internal temperature reaches 165°F (about 20 mins).

3. While meatballs bake, prepare the tzatziki. Add yogurt, grated cucumber, dill, lemon juice, garlic and salt to small mixing bowl. Stir until well combined and place in fridge until ready to serve.

4. Make the Greek salad. Combine roughly chopped vegetables and fresh parsley in medium mixing bowl. Add dried oregano, lemon juice, salt and pepper and stir until vegetables are well coated.

5. Prepare the couscous according to package directions. Once cooked, drizzle with olive oil, add crumbled feta and lemon juice and stir until combined.

6. Plate the meatballs over a bed of couscous and top with tzatziki sauce. Serve alongside the Greek salad and enjoy!

Notes

• Double your batch of meatballs to save for leftovers or pop in the freezer for later use.

• For your meatball mixture, use fresh minced garlic or onions in place of the powdered if you like. You can also add a bit of chili flakes for some nice spice.

• Save a significant amount of sodium by using reduced sodium breadcrumbs or Panko breadcrumbs in your meatball mixture. Cut the sodium even further but skipping the marinated artichoke hearts in the salad and the feta cheese in the couscous.

• When grating the cucumber for the tzatziki, use a box grater set over a paper towel or sheet of cheesecloth. Gently wring out any excess moisture before adding to the yogurt.

• Get creative with your salad. Add bell peppers, kalamata olives, garbanzo beans, or feta cheese as you prefer. I used the marinated and grilled artichoke hearts from Trader Joe’s as these offer a lot of nice flavor, but regular marinated artichokes would also work well. 

• Use any grain of your choosing in place of the couscous blend. I like to cook my grains with homemade chicken broth to give it a bit more flavor while keeping the sodium to a minimum.

• Add a little extra water or broth to your couscous to create a creamier consistency when combined with the feta cheese. You can also up the veggies by stirring in some spinach or arugula just before serving.

Nutrition: (per serving) Calories: 510 kcals | Total Fat: 29 g | Sat Fat: 6.5 g | Sodium: 744 mg | Carb: 31 g | Fiber: 3.5 g | Protein: 34 g.

In the Kitchen | January 2025
Basecamp Prevention + Wellness, Providence | providencebasecamp.org