Chicken Meatballs + Yogurt Sauce over Couscous
Active Time: 30 minutes
Total Time: 30 minutes
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Why we love it:
Meatballs are such a great recipe to double and freeze. If you freeze the cooked meatballs on a baking sheet or plate with a little space between each one for 60 minutes, then transfer them to a tupperware or bag they won’t clump together. Next time you need to serve this dish or make a quick meal you can grab what you need, warm them up and you’ll have a great dinner in no time.
1 pound Ground Chicken (or turkey)
1⁄2 cup Panko Breadcrumbs
1⁄2 cup Parmesan Cheese (grated)
2 Tablespoons Extra Virgin Olive Oil (plus more for rolling out)
1⁄2 teaspoon Garlic Powder
1⁄2 teaspoon Onion Powder
1⁄2 teaspoon Kosher Salt (plus a few extra pinches)
1⁄4 teaspoon Black Pepper
1 Red Bell Pepper
1 cup Green Beans
1 cup Brussels Sprouts
1 cup Frozen Butternut Squash (look for pre-cut cubes, or check Culinary Skills about using a whole squash)
2 cups Couscous
2 cups Stock (or water)
1 cup Plain Greek Yogurt
1 Lemon (juice)
1 teaspoon Whole Grain Mustard
1. PREHEAT THE OVEN TO 400 DEGREES
Line a baking sheet with foil and a little cooking spray or parchment paper.
Mix all the ingredients for meatballs together in a mixing bowl - that's: 1 pound ground chicken or turkey, 1 egg, ½ cup panko breadcrumbs, ½ cup grated parmesan, 2 Tablespoons olive oil, ½ teaspoon garlic powder, ½ teaspoon onion powder, ½ teaspoon salt, ¼ teaspoon black pepper.
Drizzle some olive oil on your hands and roll the mixture into about 30 small balls. This helps prevent sticking and it evenly coats them in oil for browning. Place on the prepared baking sheet. Bake for 25 - 30 minutes, rolling them a few times during the baking process so all sides get evenly browned.
Dice the veggies into 1 - 2” cubes and place on a second baking sheet. If using frozen squash, you can add them straight from the freezer. Drizzle with oil and a pinch of salt. Put in the oven and roast for about 15 minutes or until browned and cooked through.
Meanwhile, bring the stock to a boil and add a pinch of salt. Turn off the heat and dump all of the couscous in, stir well and cover. Let this sit for 8 - 9 minutes, then remove the lid and fluff with a fork.
In a small bowl, stir together: 1 cup Greek yogurt, juice of 1 lemon, and 1 teaspoon whole grain dijon.
Serve couscous topped with veggies and meatballs, top with a spoonful of sauce to taste.
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serve with hummus or pesto or bbq sauce
serve with rice instead of couscous
ground turkey, or pork, lamb or beef
any selection of vegetables will work here, or keep it simple and use one kind only
check Culinary Skills for more details
Kid Friendly Version
- These meatballs are great for kids because there aren’t any chunky bits in them. I’ve found that some kids like patties more than meatballs, so you can smash a few flat before cooking
- Serve with a dip they like, if not yogurt, perhaps hummus, pesto, ketchup, honey mustard, teriyaki, or BBQ
- Break up the meatballs after cooking. You could even mash into the couscous with a fork for a finer consistency for little ones
- Serve with plain greek yogurt
- Overcook to soften up any of the veggies as needed
For Choosy Eaters
- Try tiny meatballs and serve them on skewers. OR press into a patty shape, melt cheese over top if that helps and serve like a slider on a king’s Hawaiian or other small bun
- Swap couscous for orzo or another pasta or rice
- Try the yogurt plain or use a dip they already enjoy
Prep Ahead & Use It Up
- You can mix the meat up and store it overnight raw
- OR roll and cook the meatballs, then reheat to serve
- Consider doubling the meatballs and freezing half once they’re cooked. Defrost overnight and reheat to serve like in this recipe, or in a sandwich, or soup, etc.
- Make the yogurt sauce – it lasts for a week in the fridge
- Cook couscous and store for up to a week, microwave to serve
Pre-cut squash is often available in the fall in the cut fruit and veggies section or the produce department. It’s more expensive but convenient. If using frozen, they are par cooked and ready to go on the baking sheet.
To use a whole squash, just peel it with a peeler and cut in half where the long thin part meets the rounded bulb. Slice the long thin part into cubes. You can then dice up the rounded part (scooping out the seeds) and chopping. You can save this for another recipe (search for our butternut squash soup!) or pop these cubes into the freezer for longer storage. They’ll last all winter there!