Mediterranean Chicken Meatballs

Mediterranean Chicken Meatballs

Mediterranean Chicken Meatballs

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.
Prep Time 5 minutes
Cook Time 20 minutes
Course Dinner
Cuisine Mediterranean
Servings 4
Calories 160 kcal

Equipment

  • 1 Food Processor
  • 1 Baking Sheet
  • 1 Cooling rack

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
Tried this recipe?Let us know how it was!
16-11

Mediterranean Beef and Lamb Meatballs

Lebanese Beef and Lamb Meatballs

These meatballs are traditionally shaped more like little sausages. We are presenting our version of Kafta or Kofta to you as meatballs. The flavor of the ground lamb and ground beef combined with traditional Lebanese spices is perfect with a greek salad. or homemade Tzatziki sauce. You could even dip them in some homemade hummus or place inside your hummus pita sandwich.
Prep Time 5 minutes
Cook Time 30 minutes
Course Dinner, Lunch
Cuisine Mediterranean
Servings 4
Calories 312 kcal

Equipment

  • 1 Baking Sheet
  • 1 Cooling rack
  • 1 Food Processor

Ingredients
  

  • 1/2 Lb Ground Lamb
  • 1/2 LB Ground Beef
  • 2 Tbsp Parsley
  • 1/2 Tsp Salt
  • 1 Tbsp 7 Spice Lebanese Spice mixture of Cinnamon, Coriander, Allspice, Cloves, Nutmeg, Cumin, Black Pepper
  • 2 Tbsp Mint
  • 1 Egg Yolk
  • 1 Pinch Red Pepper Flakes

Instructions
 

  • Pre-heat the oven to 350 degrees F
  • Place the cooling rack directly on the baking sheet
  • Place the onion in the food processor
  • Add the mint
  • Add the parsley
  • Add the red pepper flake
  • Add the 7 spice
  • Add the salt
  • Pulse the food processor until the onion is chopped and everything is combined
  • Add the beef and lamb
  • Add the egg yolk
  • Pulse until everything is combined, do not over mix.
  • 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 25-30 minutes depending on the size of your balls and the fat content in the meat.
  • Remove from the oven and place on your serving tray or plates

Video

Notes

Serve with a greek salad and sliced pita.  

Nutrition

Calories: 312kcalCarbohydrates: 2gProtein: 21gFat: 25gSaturated Fat: 10gPolyunsaturated Fat: 1gMonounsaturated Fat: 10gTrans Fat: 2gCholesterol: 130mgSodium: 411mgPotassium: 234mgFiber: 1gSugar: 0.2gVitamin A: 1101IUVitamin C: 6mgCalcium: 40mgIron: 3mg
Tried this recipe?Let us know how it was!
Homemade Hummus Sandwich

Hummus Sandwich

Homemade Hummus Sandwich

Meal Prep Made
Hummus sandwiches are one of our favorites. When the hummus is homemade and the bread is fresh it's even better. This chick pea dip makes a healthy stuffing for pita or lavash bread. At approximately $1.25 per sandwich and under 500 calories this makes homemade hummus for lunch a no brainer.
Prep Time 10 minutes
Cook Time 20 minutes
Course Main Course
Cuisine Mediterranean
Servings 6
Calories 416 kcal

Equipment

  • Food Processor
  • Sauce Pan
  • Mesh Strainer

Ingredients
  

  • 15 Oz Chickpeas
  • 1/2 Tsp Baking Soda
  • 1 Lemon
  • 2 Cloves Garlic
  • 4 Tbsp Tahini
  • 1/2 Tsp Ground Cumin
  • 1/2 Tsp Sea Salt
  • 1/4 Cup Olive Oil
  • 1/4 Cup Ice Water
  • 6 Pita bread

Instructions
 

  • Place the canned chickpeas in a medium saucepan and add the baking soda. Cover the chickpeas with water, then bring the mixture to a boil over high heat. (watch them as they can boil over easily)
    15 Oz Chickpeas, 1/2 Tsp Baking Soda
  • Boil for 20 minutes, until chick peas are soft and the shells are detaching
  • Drain and rinse in a mesh strainer (You want to rinse off the baking soda) Leave discarded shells in the strainer when possible. You will always have some shells in the recipe this can not be avoided.
  • In the food processor combine the tahini and lemon juice
    4 Tbsp Tahini, 1 Lemon
  • Add in the water, garlic, salt, and cumin and pulse until the garlic is minced
    2 Cloves Garlic, 1/2 Tsp Ground Cumin, 1/2 Tsp Sea Salt, 1/4 Cup Ice Water
  • Add in the chick peas and olive oil and mix. (Depending on the consistency, you may need to add in a tablespoon or more of ice water. Don't worry you have lots of flavor already.
    15 Oz Chickpeas, 1/4 Cup Olive Oil, 1/4 Cup Ice Water
  • Cut your pita pocket in half and carefully open it
    6 Pita bread
  • Add in the hummus along with any other fresh ingredients such as lettuce, olives, Peppers

Video

Nutrition

Serving: 1PitaCalories: 416kcalCarbohydrates: 55gProtein: 13gFat: 17gSaturated Fat: 2gPolyunsaturated Fat: 4gMonounsaturated Fat: 9gSodium: 595mgPotassium: 351mgFiber: 8gSugar: 4gVitamin A: 32IUVitamin C: 11mgCalcium: 106mgIron: 4mg
Keyword protein, Vegan, Vegitarian
Tried this recipe?Let us know how it was!
Plated-Hummus-

Homemade Hummus

Homemade Hummus

Rich chick pea flavor, with sesame tahini, garlic, lemon all combined in a fluffy dip. This can be served as a healthy appetizer. party food, side dish, or even in a pita sandwich.
Prep Time 10 minutes
Cook Time 20 minutes
Course Appetizer, Entertaining, Lunch, Party
Cuisine Mediterranean
Servings 6
Calories 259 kcal

Equipment

  • Food Processor
  • Sauce Pan

Ingredients
  

  • 15 Oz Chickpeas
  • 2 Cloves Garlic
  • 1/2 Tsp Baking Soda
  • 4 Tbsp Tahini
  • 1/4 Cup Lemon Juice
  • 1/2 Tsp Ground Cumin
  • 1/2 Tsp Sea salt
  • 1/4 Cup Olive Oil
  • 1/4 Cup Ice Water

Instructions
 

  • Place the canned chickpeas in a medium saucepan and add the baking soda. Cover the chickpeas with water, then bring the mixture to a boil over high heat. (watch them as they can boil over easily)
  • Boil for 20 minutes, until chick peas are soft and the shells are detaching
  • Drain and rinse in a mesh strainer (You want to rinse off the baking soda) Leave discarded shells in the strainer when possible. You will always have some shells in the recipe this can not be avoided.
  • In the food processor combine the tahini and lemon juice
  • Add in the water, garlic, salt, and cumin and pulse until the garlic is minced
  • Add in the chick peas and olive oil and mix. (Depending on the consistency, you may need to add in a tablespoon or more of ice water. Don't worry you have lots of flavor already.
  • Serve with some olives on top, a splash of olive oil, and a pinch of sea salt. Garnish is optional and not included in the calorie count.

Video

Notes

So simple to make and budget friendly. Next time you are asked to bring an appetizer make this healthy hummus!
You can add additional garlic for those who love it or add in some other favorite flavors. 

Nutrition

Calories: 259kcalCarbohydrates: 23gProtein: 8gFat: 16gSaturated Fat: 2gPolyunsaturated Fat: 4gMonounsaturated Fat: 9gSodium: 295mgPotassium: 270mgFiber: 6gSugar: 4gVitamin A: 29IUVitamin C: 6mgCalcium: 53mgIron: 3mg
Keyword budget, family, Healthy, Mediteranean, Vegan, Vegetarian
Tried this recipe?Let us know how it was!
Greek-Mason-Jar-Salad-

Greek Mason Jar Salad Recipe

Greek Mason Jar Salad

Who does not love a good Mediterranean salad? It is even better when you can take it with you in a tidy little jar that won't drip or spill in your lunch bag. Not traveling with your salad? No problem, this same recipe will fit nicely into a bowl as well. The cost of a nice salad with feta cheese will set you back approximately a whole $2.06 per serving for lunch. Compare that to the cost of ordering out!
Prep Time 10 minutes
Total Time 10 minutes
Course Lunch, Main Course
Cuisine Mediterranean
Servings 3
Calories 308 kcal

Equipment

  • 3 Small 8 Oz Mason Jars or 2 medium if you want to make 2 dinner sized salads
  • 1 Cutting Board
  • 1 Chef's Knife
  • 1 Whisk
  • Measuring Cups
  • Measuring Spoons
  • 1 Small Mixing Bowl
  • 1 Funnel We like a wide mouth funnel, but a normal sized works also

Ingredients
  

  • 3 Cups Lettuce
  • 9 Olives
  • 3/4 Cup Feta Cheese
  • 1 Bell Pepper
  • 3 Pepperoncini
  • 1/4 Cup Olive Oil
  • 3 Tbsp Red Wine Vinegar
  • 1 Clove Garlic
  • 1/4 Tsp Dijon Mustard
  • 1/4 Tsp Dried Oregano
  • 1/4 Tsp Salt
  • 1/4 Tsp Black Pepper
  • 1 Slice Red Onion
  • 1 Sprig Parsley
  • 1 Cup Cucumber

Instructions
 

  • Wash the lettuce
    3 Cups Lettuce
  • Gently tear into bite sized pieces and set aside to dry on a paper towel
  • Cut the bell pepper into bite sized pieces and set aside
    1 Bell Pepper
  • In a small mixing bowl add the ingredients for your dressing starting with the olive oil
    1/4 Cup Olive Oil
  • Mix in the dijon mustard and the vinegar
    3 Tbsp Red Wine Vinegar, 1/4 Tsp Dijon Mustard
  • Mince the garlic and add it and the oregano along with the salt and pepper to the mixing bowl with the other ingredients and whisk together
    1 Clove Garlic, 1/4 Tsp Dried Oregano, 1/4 Tsp Salt, 1/4 Tsp Black Pepper
  • Add 1/3 of the dressing mixture to the bottom of each mason jar
  • Drop 3 olives into the jar
    3 Pepperoncini, 9 Olives
  • Add the pepperoncinni
  • Add in 1/3 of the dry lettuce to each jar
    3 Cups Lettuce
  • Top with 1/3 of the feta cheese.
    3/4 Cup Feta Cheese
  • Do not shake or mix unit ready to eat

Video

Notes

This is a very low calorie dish if you wanted to add more protein you could simply add some chick peas or grilled chicken at approximately 46 calories per ounce. 
If you are not counting carbs a nice slice of warm pita makes this salad a delight. 
We like to use a mix of Iceberg lettuce and whatever else we have on hand. Romaine works great as well as spring mix with the Iceberg.
 

Nutrition

Serving: 1gCalories: 308kcalCarbohydrates: 8gProtein: 7gFat: 28gSaturated Fat: 8gPolyunsaturated Fat: 2gMonounsaturated Fat: 16gCholesterol: 33mgSodium: 816mgPotassium: 263mgFiber: 3gSugar: 5gVitamin A: 1875IUVitamin C: 62mgCalcium: 216mgIron: 1mg
Keyword budget, egg, Vegitarian
Tried this recipe?Let us know how it was!
Chic Pea Salad w Feta

Chickpea Salad with Feta and Olives

Chickpea Salad w/Feta and Olives

This is the greek inspired version of our standard chic pea salad. The saltiness of the feta and olives will satisfy your tastebuds and keep you coming back to this recipe.
Prep Time 5 minutes
Total Time 5 minutes
Course Lunch
Cuisine Mediterranean
Servings 1
Calories 480 kcal

Equipment

  • 1 Cutting Board
  • 1 Chef's Knife

Ingredients
  

  • 4 Ounces Chickpeas
  • 1/4 Cucumber English
  • 1/8 Red Onion
  • 1/8 Pint Cherry Tomatoes
  • 1/8 Cup Cilantro
  • 1/16 Cup Olive Oil
  • 1/16 Cup Lemon Juice
  • 5 Kalamata Olives
  • 3 Green Olives
  • 1/4 Cup Feta Cheese

Instructions
 

  • Wash the cilantro and set it aside on a paper towel to dry
  • Wash the cucumber
  • Wash the cherry tomatoes
  • Wash the lemon
  • Cut the lemon and squeeze the lemon juice then set aside
  • Chop the cucumber into bite sized pieces that may be in 4ths or 6ths depending on the size of your cucumber.
  • Dice the onions
  • Add all the vegetables to a salad bowl
  • Add the chic peas
  • Chiffonade the cilantro and add it to the salad
  • Add the olive oil
  • Add the lemon juice
  • Add salt and pepper to taste
  • Add the Kalamata olives
  • Add the green olives
  • Add the feta cheese

Video

Nutrition

Calories: 480kcalCarbohydrates: 40gProtein: 17gFat: 30gSaturated Fat: 8gPolyunsaturated Fat: 3gMonounsaturated Fat: 16gCholesterol: 33mgSodium: 934mgPotassium: 644mgFiber: 11gSugar: 11gVitamin A: 794IUVitamin C: 25mgCalcium: 280mgIron: 4mg
Keyword easy, Filling, Healthy, Lunch, tasty
Tried this recipe?Let us know how it was!
Avocado Hummus Opt

Avocado Hummus

Avocado Hummus

Kick your hummus up by making it with avocado! This is a pretty green dish and tastes delish!

Ingredients
  

  • 1 Can Chick Peas/Garbanzo Beans
  • 2 Small Avocados
  • 1/2 Teaspoon Garlic minced
  • 1/4 Cup Fresh Cilantro chopped fine
  • 1/4 Cup Olive Oil
  • 1 Tablespoon Water

Instructions
 

  • Mix all ingredients in the blender or food processor except the water.
  • Blend on high and add the water as needed.
  • Blend again and taste, add more more if needed.
Tried this recipe?Let us know how it was!
  • 1 Can of Chick Peas/Garbanzo Beans
  • 2 Small Avocados
  • 1/2 Teaspoon of Garlic (minced)
  • 1/4 Cup of Fresh Cilantro (chopped fine)
  • 1/4 Cup of Olive Oil 
  • 1 Tablespoon of Water 
  • Juice From 1 to 1 and  1/2 Lemons (depending on size)
  1. Mix all ingredients in the blender or food processor except the water.
  2. Blend on high and add the water as needed.
  3. Blend again and taste, add more more if needed. 

 

 

 

Greek Salad w Roasted Red Peppers

A good greek salad has to have feta cheese, it also has to have a green element, so whatever kind of lettuce you prefer is fine. It has to have black kalamata olives and a red component. Anything else is an added bonus. 

In this greek salad, I chose to use roasted red peppers because that is what I had on hand. Most traditional Greek salads will have tomatoes in it,  that is also good. 

I like a bit of red onion in my salad for flavor and color, but my husband does not, so I left them out. 

I will share the ingredients below for the salad in the picture, however, your imagination is the limit here. 

The rule of thumb for knowing how much salad per person is a fist full of green for each person. If you are someone who measures, a cup per person is the perfect measure for a side salad.  

  • Spring Mix with Spinach
  • Roasted Red Peppers 
  • Black Kalamata Olives
  • English Cucumber
  • Carrots

Serve with a greek salad dressing.

Add in grilled chicken breast or shrimp and it will be wonderful.  

  1. Always start with clean dry lettuce 
  2. Place all ingredients in a bowl and toss with the dressing just before serving 

Tzatziki Sauce

  • 1 Cup of Plain Greek Yogurt
  • ¼ of an English Cucumber (grate with a box shredder)
  • 1 Clove of Garlic (minced)
  • 1 Tablespoon of Lemon Juice
  • 1/2 Tablespoon of Fresh Dill
  • ½ Tablespoon of Fresh Parsley
  • ¼ Teaspoon of Cumin
  • ¼ Teaspoon of Coriander
  • ⅛ Teaspoon of Cayenne Pepper
  • Salt and Pepper to Taste
  1. Take the grated cucumber, put into a paper towel and squeeze the juice from it.
  2. In the food processor, combine the garlic, parsley, dill, lemon juice and other seasonings.
  3. In a bowl, combine all ingredients above and mix..taste then and add salt and pepper. 
  4. Refrigerate for least 1 hour before serving to allow the flavors to set

Fabulous Falafel

  • 1 Can of Chickpeas/Garbanzo Beans (drained/ rinsed)
  • ½ of Cup Quick Oats
  • ½ Cup of Bread Crumbs
  • ½ of an Onion
  • 4 Cloves of Garlic
  • 1 Cup of Cilantro
  • ½ Cup of Parsley
  • 1 Teaspoon of Coriander
  • ½ Teaspoon of Cumin
  • ½ of a Lemon (squeezed)
  • 1 Teaspoon of Salt
  • 2 Teaspoon of Pepper
  • 2 Cups of Vegetable Oil
  1. Using a food processor, pulse chickpeas 5-6 times, scrape down the side and do this 3-4 more times (you want to keep the coriander course in texture) then add to bowl.
  2. In the food processor, add the quick oats and pulse 10 times, add to chickpea mixture.
  3. In the food processor, add the onion, garlic, cilantro, and parsley, mix until smooth and then add to mixture.
  4. Add the breadcrumbs to the mixture and combine lemon juice, coriander, cumin, salt, and pepper to the mixture. The filling should be light and fluffy, don’t over mix.
  5. In a frying pan heat the oil to a med/low heat (approx 140 degrees), form mixture into a small ball and fry approx 1 ½ – 2 minutes. Test the oil with a small crumb first, it should sizzle and float, that’s when you know oil is ready.

Serve with Tzatziki Sauce

Homemade Traditional Hummus

  • 1 16 oz. Package of Dried Chickpeas/aka Garbanzo Beans
  • 6 Tbs. Tahini
  • 2 – 3 Cloves of Garlic (minced)
  • ⅓ Cup of Lemon Juice (fresh squeezed)
  • ⅓ Cup of Olive Oil
  • ¼ Cup of Water
  • Salt to Taste

Day One

  1. Add the chickpeas to a pot of water.
  2. Add in 1 tablespoon of salt and cover the pot with a lid.
  3. Soak the dry chickpeas overnight in the water and salt.

Day Two

  1. Drain the water and move the chickpeas to a mixing bowl.
  2. In the bowl add the tahini and the garlic.
  3. Blend with an immersion blender or a food processor, adding in the olive oil and lemon juice slowly.
  4. Add in water as needed to reach the desired consistency and add salt to taste.
  5. Adjust as needed. 

Shish kabob

  • 1 Lb. of Chicken Breast (cubed)
  • 1 Lb. of Steak NY Sirloin or Steak Tips (cubed)
  • 1 Container of Cherry Tomatoes(rinse and dry)
  • 1 Container of Mushrooms (rinse and dry)
  • 1 Squash (green or yellow, rinse, dry and cube)
  • 1 Pepper (cubed)
  • 4 Tablespoons of Olive Oil
  • 2 Tablespoons of Balsamic Vinegar
  • 1 Tablespoon of Dijon mustard
  • 3 Cloves of Garlic (minced)
  • ½ Teaspoon of Crushed Red Pepper Flakes
  • 2 Teaspoons of Italian Seasoning
  • 1 Teaspoon of Black Pepper
  • 1 Teaspoon of Salt
  • 12 Wooden Skewers (soaked)
  1. Soak the skewers in water for 30 minutes.
  2. Cut and put all vegetables in a bowl together.
  3. Cut and put the chicken in a separate bowl and then the red meat in a separate bowl, while you prepare the marinade.

Marinade:

  1. Add all the wet ingredients together, everything that was NOT a vegetable or meat. (oil, vinegar, mustard, garlic, pepper flakes, Italian seasoning, salt, and pepper).
  2. Pour the marinade all over the 3 bowls evenly, marinate for 2 hours before cooking.

(If you wanted to do this a day ahead of time, just put each mixture into a gallon size freezer bags instead of a bowl & put in the fridge.)

Add your choice of meats and vegetables on your pre-soaked skewers and grill.