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Good Living / Breads and Pastries

Greek-style power bowl

  • Nuts Free Diet

    It is usually followed when someone is allergic to nuts.

Greek-style power bowl

Method

For the meatballs

  • Finely chop the onion and the garlic.
  • In a bowl add the ground chicken, onion, garlic, egg, salt, pepper, cumin, oregano, lemon zest, dried breadcrumbs, and thyme.
  • Mix with your hands until you get a uniform mixture.
  • Shape the mixture into 20 meatballs. 
  • Heat the olive oil in a frying pan over medium heat.
  • Put the flour into a bowl and dip the meatballs in, one by one.
  • Remove the excess flour with your hands.
  • Sauté the meatballs for 8-10 minutes, rolling them into the pan until golden on all sides.
  • Remove the meatballs from the pan and transfer them to a plate with paper towels.

For the tzatziki

  • In a food processor add the cucumber, dill, capers, and process until completely ground. 
  • Transfer the mixture to a cheesecloth or to a dish towel, and squeeze it with your hands to remove all the juices.
  • In a bowl mix the yogurt, vinegar, salt, and pepper. 
  • Add the mixture from the towel into the bowl and mix with a spoon.
  • Refrigerate the tzatziki sauce until needed.

For the salad

  • Add plenty of water into a pot and place it over medium heat. 
  • Add salt and bring to a boil. 
  • Trim the green beans, remove their fibrous "strings", and boil them for 2 minutes, until slightly tender. 
  • Remove the green beans with a slotted spoon and put them in a bowl with water and ice to cool. This way, they will keep their bright green color.
  • Add the quinoa into the pot with the water that is already boiling from the green beans, and boil it for 15 minutes until tender. 
  • Drain and set it aside to cool.

To assemble

  • Cut the cherry tomatoes in half, the cucumber into slices, and the feta cheese into cubes.
  • Divide the quinoa among bowls, along with the green beans, cherry tomatoes, cucumber, feta cheese, and drizzle with the olive oil. 
  • Season with salt and pepper and add the meatballs along with the tzatziki sauce. 
  • Serve.
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Nutritional
Chart

Nutrition information per portion

441
Calories (kcal)
22 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

19.0
Total Fat (g)
27 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

5.5
Saturated Fat (g)
28 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

32.0
Total Carbs (g)
12 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

8.6
Sugars (g)
10 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

32.0
Protein (g)
64 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

4.4
Fibre (g)
18 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

1.5
Sodium (g)
25 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*To calculate nutritional table data, we use software by Nutritics logo

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