Mediterranean Bowl

Poultry
Written By Francesca Calvo

Alicia Calvo, MPH, RDN, CDCES, CEDRD

 

This delicious bowl combines the flavors of the Middle East and the health benefits of the Mediterranean Diet. It is endlessly adaptable with your favorite whole grain, animal and or vegetable protein, and roasted vegetables.

Yield: 5-6 |

Ingredients

  • 1 head cauliflower florets, cut and roasted

  • 2 Tbsp. olive oil, divided

  • 1 pound ground chicken breast

  • 1 yellow onion, diced

  • ½ cup parsley, coarsely chopped

  • 1 tsp. nutmeg

  • ¼ tsp. salt

  • ¼ tsp. pepper

  • 1–8oz. bag farro

  • 3 cucumbers, diced

  • 2 Roma tomatoes, diced

  • 1–15 oz. can garbanzo beans, rinsed and drained

  • 1 tsp. paprika

  • 1 Tbsp. Tahini

  • Juice from one lemon, divided

Instructions:

  1. Preheat oven to 350 degrees.

  2. Line two cookie sheets with foil and spray with olive oil spray.

  3. In a large bowl, mix the cauliflower florets with 1 Tbsp. olive oil and salt and pepper to taste. Spread on one prepared cookie sheet and roast for 15 minutes, tossing half way.

  4. In a large bowl, mix ground chicken breast, chopped onion, parsley, nutmeg, salt and pepper. Combine well. Form chicken mixture into about 16 – 18 small meatballs and place on the other prepared cookie sheet. Bake for 17 minutes, until cooked.

  5. In a 6 quart pot, boil 2 cups water or chicken broth or vegetable both and 1 cup farro for 10 minutes, until water is absorbed.

  6. In a small bowl, combine the diced cucumbers, tomatoes, 1 Tbsp. lemon juice and the ½ Tbsp. olive oil. Season with salt and pepper to taste.

  7. In another small bowl, mix garbanzo beans with paprika.

  8. Prepare dressing: Blend tahini, left over olive oil, 1 Tbsp. lemon juice, salt and pepper to taste and 2 Tbsp. water until smooth. (May need to add more water to thin out dressing).

  9. Make your bowl: Add ½ cup cooked farro, about 2-3 kefta meatballs, roasted cauliflower florets, cucumber tomato salad, and ¼ cup garbanzo beans, and drizzle tahini dressing on top.

Nutriton Facts:

Calories: 397

Total Fat: 11 g

Total Carbohydrates: 35 g

Protein: 30 g

Equivalents:

2 carbohydrates, 2 ½ lean animal proteins, 2 vegetable protein, 1 Vegetable, 1 Fat

Francesca Calvo
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Kefta