Oven Vegetables with Chicken and Turkey MeatballsCourse: Main Course, One Pot MealCuisine: MediterraneanDifficulty: Easy
I love this dish because it is wholesome, and I can prepare it in a flash without dirtying pots and dishes. Many times, I cook it even before I go to work in the morning – first I cut and mix everything and while I shower, dress and fix, the oven does the rest. When my daughter comes home from school, she must only warm it up.
If you want to lose weight you better skip the couscous as you already get your carbs from the chickpeas. I prepare it for the rest of the family. My children like to add a tablespoon of plain yogurt to the couscous – it makes it juicier.
400g frozen chicken and turkey meatballs
1 large red bell pepper (about 230g), cut into chunks
1 zucchini cut into cubes
16 cherry tomatoes
50g pitted black olives
1 cup chickpeas (cooked, glass jar), washed and rinsed
150 g chopped green asparagus
1 large onion, chopped
Chopped natural tomato (390g can)
2 tbsp of olive oil (one for the baking dish, one for the couscous)
2 tbsp red pesto sauce
1 tbsp water
Herbal salt Dr. Vogel
120g whole grain couscous
120 ml boiling water
Juice of 0.5 lemon
1 teaspoon dried peppermint leaves (mint infusion bags)
Salt to taste
- Preheat the oven to 180 ºC circulating air
- Prepare 120g of couscous in a medium bowl, add the dried mint, lemon juice, the olive oil, a little salt and hot water. Stir everything and let cool.
- Peel and chop the onion.
- Cut the red pepper, green asparagus and zucchini into medium pieces.
- Put the meatballs, the chopped tomato, the cut vegetables, the onion, the cherry tomatoes, the chickpeas and the black olives in a large baking dish (earthenware or glass).
- Add 1 tablespoon of olive oil, the red pesto, the water and herbal salt to taste.
- Mix all the ingredients well and bake for about 30 minutes. Stir after 15 minutes.
- Thanks to its mix of colorful vegetables, this dish provides us with many antioxidants, phytoestrogens, and fiber. The whole grain couscous also benefits us due to its contribution of proteins and complex carbohydrates. It contains B complex vitamins, provitamin A and minerals such as phosphorus and magnesium.
- BLACK OLIVES are rich in antioxidants, specifically polyphenols, vitamin E and beta-carotene, which may protect your cells from oxidative damage. Eating a diet full of antioxidant-rich foods can protect you from developing certain types of diseases such as cancer and heart disease.
- RED PEPPERS contain the carotene lycopene, which may have a preventative effect against cancer, heart disease and degenerative eye conditions. BELL PEPPERS are very high in vitamin C. Other vitamins and minerals in bell peppers include vitamin K1, vitamin E, vitamin A, folate, and potassium.
- CHICKPEAS are a good source of phytoestrogen, which basically are plant compound that are capable of binding to estrogen receptors and can replace some of the effects of estrogen that is no longer being made. As a rich source of vitamins, minerals, and fiber, chickpeas may offer a variety of health benefits, such as aiding weight management, improving digestion, and reducing your risk of disease. Additionally, this legume is high in protein and makes an excellent replacement for meat in many vegetarian and vegan dishes.
- ZUCCHINI contains a variety of vitamins, minerals, and beneficial plant compounds. Cooked zucchini is particularly high in vitamin A, though raw zucchini contains slightly less. Zucchini is also rich in antioxidants. Zucchini’s fiber may increase insulin sensitivity and stabilize blood sugar levels, potentially reducing your risk of type 2 diabetes. The fiber, potassium, and carotenoids in zucchini may lower blood pressure, cholesterol, and other risk factors for heart disease.