Ingredients
Meatballs
- 1 pound ground turkey (93/7 lean)
- ¼ onion, very finely diced or grated
- 1 tablespoon Greek seasoning (Cavender’s or homemade)
- 1 egg
- 3 tablespoons bread crumbs
- 6 ounces frozen spinach, thawed and moisture squeezed out
- ½ cup crumbled feta cheese
- 2 teaspoons olive oil
Rice
- 1 cup long grain rice (jasmine recommended)
- ¼ cup lemon juice
- ½ cup freshly chopped parsley
- ½ teaspoon salt
Cucumber Tomato Salad
- 1 cucumber, chopped
- ½ red onion, finely diced
- 1 cup grape tomatoes, quartered
Other
- 4 cups shredded romaine lettuce
- ½ cup feta cheese, for topping
- ½ cup hummus
- ¼ cup tzatziki
Instructions
- Preheat Oven: Set your oven to 375˚F (190˚C) to prepare for baking the meatballs.
- Make Meatball Mixture: In a large bowl, combine ground turkey, finely diced or grated onion, Greek seasoning, egg, bread crumbs, thawed and drained spinach, feta cheese, and olive oil. Use your hands to mix thoroughly until well combined and evenly distributed.
- Form Meatballs: Shape the turkey mixture into 2-inch meatballs. Arrange them on a baking sheet, spacing about ½ inch apart to allow even cooking.
- Bake Meatballs: Place the meatballs in the preheated oven and bake for 15 minutes. Check the internal temperature; it should reach 165˚F (74˚C). If not, continue baking for an additional 3-5 minutes until fully cooked.
- Cook Rice: Prepare the long grain rice according to package instructions. Once cooked, stir in the lemon juice, chopped parsley, and salt, mixing well to combine.
- Prepare Cucumber Tomato Salad: In a bowl, mix chopped cucumber, quartered grape tomatoes, and finely diced red onion to create a fresh salad.
- Assemble Bowls: Fill each large meal-sized bowl halfway with the lemon-herb rice and the other half with shredded romaine lettuce. Add about 2 tablespoons of hummus to each bowl.
- Add Meatballs: Place 3 to 4 baked meatballs on top of the hummus and rice base in each bowl.
- Top with Salad and Garnishes: Spoon the cucumber tomato salad over the meatballs, sprinkle with additional feta cheese, and drizzle tzatziki sauce over each bowl for a creamy finish.
- Serve or Store: Serve immediately or portion into containers for meal prep, making this dish convenient for later meals.
Notes
- Make sure to squeeze out excess moisture from thawed spinach to prevent soggy meatballs.
- You can substitute ground turkey with ground chicken or lean beef if preferred.
- For a gluten-free option, use gluten-free bread crumbs or omit them and add extra egg for binding.
- Adjust Greek seasoning to taste if you prefer more or less spice.
- Ensure meatballs reach an internal temperature of 165˚F for safe consumption.
- Rice can be replaced with quinoa or another grain of choice for variation.
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
