These herby Greek chicken meatballs are a quick, flavorful, and nutritious weekday meal that’s perfect for meal prepping. Paired with giant couscous and a refreshing cucumber salad, this dish can be prepared in advance and enjoyed for both dinner and lunch.

Full Recipe:

Ingredients

For the Meatballs:

• 500g chicken mince

• 100g feta, crumbled

• 1 large zucchini, grated

• 1 large lemon (zested and juiced)

• 1 egg

• 2 cloves garlic, minced

• 1/2 cup breadcrumbs

• 1/2 tsp salt

• 20g fresh mixed herbs (dill, mint, parsley), chopped

• Large pinch of black pepper

• Olive oil for brushing or spritzing

For the Giant Couscous:

• 1 cup giant couscous

• 1.5 cups water

• Big pinch of salt

• 5g (1 Tbsp) chopped dill

• 1 tsp olive oil

• Small handful of dill, chopped

For the Cucumber Salad:

• 1 large cucumber, thinly sliced

• 1 red onion, thinly sliced

• Salt and pepper to taste

Directions

1. In a large bowl, combine the chicken mince, crumbled feta, grated zucchini, lemon zest, egg, minced garlic, breadcrumbs, salt, chopped herbs, and black pepper. Mix well until fully incorporated.

2. Roll the mixture into 12 golf ball-sized meatballs and brush or spritz them with olive oil.

3. To cook the meatballs:

   • Air Fryer: Preheat to 205°C (400°F) and cook the meatballs for 11 minutes, ensuring they are caramelized.

   • Oven: Preheat to 220°C (430°F). Place meatballs on a baking tray in the top third of the oven and bake for 12-15 minutes until golden brown and cooked through.

4. Prepare the Giant Couscous: Heat olive oil in a pan over high heat. Add the couscous and fry for 1-2 minutes until lightly golden. Pour in water and add a pinch of salt. Cook for 10-12 minutes until al dente. Drain excess water, then stir in olive oil, chopped dill, and season with salt and pepper. Squeeze in lemon juice and combine.

5. Cucumber Salad: Combine thinly sliced cucumber and red onion in a bowl. Squeeze the remaining lemon juice over the mixture and season with salt and pepper to taste.

6. Assemble: Divide the couscous between four serving plates. Top with meatballs and cucumber salad. Drizzle with olive oil and serve immediately.

Nutritional Value

Here’s an estimate of the nutritional content for Herby Greek Chicken Meatballs with couscous and cucumber salad (per serving):

Meatballs (1 serving of 3-4 meatballs):

• Calories: Approximately 300-350 kcal

• Protein: 30-35 grams

• Carbohydrates: 15-20 grams

• Fat: 12-15 grams

• Fiber: 2-3 grams

• Cholesterol: 85-95 mg

• Sodium: 600-700 mg

Giant Couscous (1 serving):

• Calories: Approximately 150-180 kcal

• Protein: 5 grams

• Carbohydrates: 30-35 grams

• Fat: 5-7 grams

• Fiber: 3-4 grams

• Sodium: 50-100 mg

Cucumber Salad (1 serving):

• Calories: Approximately 30-40 kcal

• Protein: 1 gram

• Carbohydrates: 7-8 grams

• Fat: 0 grams

• Fiber: 2 grams

• Sodium: 50-100 mg

Total per Serving (1 plate)

• Calories: 480-570 kcal

• Protein: 35-40 grams

• Carbohydrates: 52-60 grams

• Fat: 17-22 grams

• Fiber: 7-9 grams

• Sodium: 700-900 mg

The nutritional content can vary slightly based on specific ingredient quantities and any modifications. This meal provides a good balance of protein, fiber, and healthy fats, making it a satisfying and nutritious option for a main course.

Why Choose Herby Greek Chicken Meatballs?

The star of this meal is undoubtedly the herby Greek chicken meatballs. Ground chicken is combined with fresh ingredients like crumbled feta cheese, zucchini, lemon zest, and a blend of aromatic herbs such as dill, mint, and parsley. These ingredients give the meatballs their light, refreshing taste and keep them moist, making them a perfect choice for a healthier yet flavorful meatball option.

The addition of feta cheese not only enhances the flavor profile with its creamy, tangy notes but also adds a good amount of calcium and protein to the dish. Feta is also lower in fat compared to other cheeses, making it a better option for those looking to maintain a balanced diet. Zucchini, a low-calorie vegetable, contributes moisture and fiber, ensuring that the meatballs are juicy and nutritious.

The meatballs can be cooked in various ways, including air frying or baking, making them versatile and easy to prepare depending on your available kitchen equipment. Whether you’re using an air fryer to get them crisp and golden or baking them in the oven, both methods ensure the meatballs stay tender inside while achieving a satisfying caramelized exterior.

The Nutritional Benefits of Chicken

Chicken is a high-quality source of lean protein, which is essential for muscle repair and growth, immune function, and maintaining a healthy metabolism. Unlike red meats, chicken provides a lower fat alternative without compromising on protein content. It is rich in essential nutrients such as niacin (vitamin B3), phosphorus, and selenium, which are important for energy production, bone health, and antioxidant defense, respectively.

Using chicken mince (ground chicken) in this recipe makes the meatballs both flavorful and lower in fat compared to traditional beef or pork meatballs. This allows the dish to provide a hearty yet light meal option for those looking to reduce their intake of saturated fats. With around 30-35 grams of protein per serving of meatballs, these herby Greek chicken meatballs are a great source of this essential nutrient, helping to keep you full and energized.

Giant Couscous: A Unique and Nutritious Addition

Giant couscous, also known as pearl couscous or Israeli couscous, is a larger version of traditional couscous with a chewy, pasta-like texture. It adds a delightful dimension to the dish, providing a satisfying carbohydrate source that balances the protein in the meatballs. When cooked properly, giant couscous absorbs the flavors of the accompanying seasonings and ingredients, adding a subtle nutty flavor to the dish.

One of the best things about giant couscous is how versatile it is. It can be used in a wide variety of dishes, from salads to stews, and pairs wonderfully with both meat and vegetables. In this recipe, the couscous is sautéed briefly before being cooked with water and seasoned with fresh dill, lemon juice, and olive oil. This preparation gives it a fragrant and slightly tangy taste, complementing the herby meatballs beautifully.

From a nutritional standpoint, giant couscous provides a good source of carbohydrates, fiber, and a small amount of protein. It also contains some B vitamins, including thiamine, niacin, and folate, which support the body’s energy production and help maintain the nervous system’s health. While it is not as high in protein as the meatballs, it complements the chicken by providing a balance of nutrients, making it a wholesome base for the meal.

The Refreshing Cucumber Salad

To balance the savory richness of the meatballs and couscous, the cucumber salad provides a refreshing contrast. This simple salad, consisting of thinly sliced cucumbers and red onion, is dressed with lemon juice, salt, and pepper. The cucumber, which has a high water content, helps to hydrate the body while providing a cool, crisp bite. This salad is an excellent way to incorporate more vegetables into your meal while keeping things light and refreshing.

Cucumbers are a low-calorie vegetable that is rich in antioxidants like flavonoids and tannins, which help combat inflammation and support overall health. They are also a good source of vitamin K, which is essential for bone health and proper blood clotting. The red onion adds a slight sweetness and depth to the salad while also providing fiber, vitamin C, and antioxidants that benefit the immune system.

Incorporating this cucumber salad into the meal not only enhances the flavor profile but also boosts the overall nutritional content. With its hydrating properties and antioxidant-rich profile, the salad acts as a great complement to the more filling meatballs and couscous.

Perfect for Meal Prepping

One of the standout features of this dish is how ideal it is for meal prepping. The components of the meal—meatballs, couscous, and salad—can all be made in advance and stored for several days in the fridge. This makes it perfect for busy weekdays when you need a quick, healthy meal that can be enjoyed for both lunch and dinner.

The meatballs hold up well in the fridge, staying moist and flavorful even after being stored. Simply reheat them in the oven, air fryer, or microwave when you’re ready to eat. The couscous can be stored in an airtight container and reheated with a splash of water or olive oil to bring back its delicious texture. The cucumber salad, while best served fresh, can be made a day in advance, although it’s best to wait until just before serving to toss in the lemon juice to keep the cucumbers crisp.

This recipe’s versatility in both flavor and preparation makes it a perfect choice for busy individuals or families looking to enjoy a nutritious, homemade meal with minimal effort throughout the week.

Conclusion

Herby Greek chicken meatballs with giant couscous and cucumber salad offer a balanced, nutritious, and flavorful meal that is both satisfying and easy to prepare. The tender and herby meatballs are packed with protein, while the giant couscous provides a chewy, comforting base. The cucumber salad adds a refreshing contrast, making it a well-rounded dish perfect for any occasion, whether it’s a busy weekday dinner or a weekend meal prep.

This meal not only delivers on taste but also provides a wealth of nutrients. The protein from the chicken and feta, the fiber from the zucchini and couscous, and the vitamins and antioxidants from the fresh cucumber and herbs come together to create a wholesome, nutrient-dense dish. By making this meal in advance, you’ll have a healthy and delicious option ready to enjoy anytime you need it, making it an ideal choice for those with a busy lifestyle or anyone seeking a flavorful yet healthy meal option.