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Cal Smart Greek-Style Beef and Feta Meatballs
High Protein
Under 650 Calories
Cal Smart Greek-Style Beef and Feta Meatballs

with Roasted Veggie and Olive Couscous

8 min
Difficulty: 2/3
Greek

Ingredients: Ground beef • Zucchini • Sweet bell pepper • Red onion • Moroccan couscous (durum wheat semolina) (wheat) • Yogurt sauce (cream, pasteurized milk, milk protein concentrate, yogurt (partly skimmed milk, skim milk powder, bacterial culture), sour cream (milk ingredients, modified corn starch, guar gum, carrageenan, locust bean gum, sodium citrate, bacterial culture), cucumber, garlic, lemon, vinegar, modified cornstarch, water, canola oil, salt, white pepper, herbs, potassium sorbate) (milk) • Mixed olives (pitted green olives, pitted kalamata olives, water, salt, lactic acid, potassium sorbate, vinegar, calcium chloride) • Feta cheese (pasteurized milk, partly skimmed milk, water, salt, lipase, bacterial culture, microbial enzyme, cellulose, natamycin, calcium chloride) (milk) • Vegetable broth concentrate (vegetable juice concentrates (tomato, mushroom, onion, carrot, celery), sugars (sugar, maltodextrin), salt, yeast extract) • Italian breadcrumbs (toasted bread crumbs [enriched flour, (wheat flour, malted barley, niacin, ferrous sulfate, thiamine mononitrate, riboflavin, folic acid), high fructose corn syrup, corn syrup, partially hydrogenated vegetable oil, water, yeast, salt, sugars (brown sugar, honey, molasses, sugar, dextrose), wheat gluten, whey, soy flour, rye flour, corn flour, oat bran, corn meal, cornstarch, rice flour, potato flour, butter, dough conditioners (mono and diglycerides, sodium and/or calcium stearoyl lactylate, soy lecithin, calcium carbonate, ascorbic acid), yeast nutrients (ammonium sulfate, calcium sulfate, monocalcium phosphate), distilled vinegar, skim milk, buttermilk, citric acid, grain vinegar, datem, potassium iodate, guar gum, calcium phosphate, lactic acid, calcium propionate, potassium sorbate, sesame seeds], salt, imported pecorino romano cheese (sheep’s milk, salt, rennet), spices, natural & artificial flavor, garlic, onion and parsley) (barley, milk, oats, rye, sesame, soy, wheat) • Parsley • Dill-garlic spice blend (dehydrated onion, dehydrated garlic, salt, dill weed, canola oil, silicon dioxide) (sulphites).

Allergens

Barley
Oats
Rye
Triticale
Soy
Mustard
Wheat
Milk
Sulphites
Crustaceans
Egg
May contain traces of allergens
Peanuts
Sesame
Tree nuts
Fish
Gluten

Utensils

Parchment Paper
Baking Sheet
Measuring Spoons
Strainer
Large Bowl
Medium Pot
Whisk
Measuring Cups
Medium Bowl

Tags

30-min-or-less
High Protein
Under 650 Calories
Ingredients
Ground Beef

Ground Beef

250 g

Feta Cheese, crumbled

Feta Cheese, crumbled

0.25 cup

Couscous

Couscous

0.5 cup

Italian Breadcrumbs

Italian Breadcrumbs

2 tbsp

Vegetable Broth Concentrate

Vegetable Broth Concentrate

1 unit(s)

Sweet Bell Pepper

Sweet Bell Pepper

1 unit(s)

Parsley

Parsley

7 g

Red Onion

Red Onion

1 unit(s)

Yogurt Sauce

Yogurt Sauce

3 tbsp

Zucchini

Zucchini

1 unit(s)

Mixed Olives

Mixed Olives

30 g

Dill-Garlic Spice Blend

Dill-Garlic Spice Blend

4 g

Unsalted Butter

Unsalted Butter

1 tbsp

Pepper

Pepper

0.125 tsp

Oil

Oil

1 tbsp

Salt

Salt

0.25 tsp

Preparation
1
Make meatballs

  • Before starting, preheat the oven to 450˚F. Wash and dry all produce.
  • Line a baking sheet with parchment paper.
  • To a large bowl, add beef, feta, breadcrumbs and half the Dill-Garlic Spice Blend. Season with salt and pepper, then mix to combine. 
  • Roll mixture into 8 (16) equal-sized meatballs.
  • On the prepared baking sheet, arrange meatballs. Roast in the middle of the oven for 10-12 min or until browned and cooked through.**

2
Prep veggies

  • Meanwhile, core, then cut pepper into 1/2-inch pieces.
  • Halve zucchini lengthwise, then cut into 1/2-inch half-moons.
  • Peel, then cut onion into 1-inch pieces.

3
Roast veggies

  • To an unlined baking sheet, add onions, peppers, zucchini and 1 tbsp (2 tbsp) oil. Season with salt and pepper, then toss to combine.
  • Roast in the bottom of the oven for 12-14 min, flipping halfway through, until tender-crisp. 

4
Make couscous

  • To a medium pot, add 2/3 cup (1 1/3 cups) water, broth concentrate, and 1 tbsp (2 tbsp) butter. Bring to a boil over high.
  • Once boiling, stir in couscous. Remove the pot from heat, then cover and set couscous aside for 5 min to rehydrate.
  • When couscous is tender, fluff with a fork.

5
Finish prep

  • Meanwhile, rough chop parsley.
  • Drain, then rough chop olives.
  • To a medium bowl, add yogurt sauce, remaining Dill-Garlic Spice Blend and 1tsp (2 tsp) water. Whisk to combine.

6
Finish and serve

  • To the couscous, add half the parsley, olives and roasted veggies. Season with salt and pepper, then stir to combine.
  • Divide couscous between plates. Top with meatballs.
  • Drizzle yogurt sauce over top.
  • Sprinkle with remaining parsley.

7
Modularity Step (under step 1)

If you've opted to get beef, prep and cook in the same way the recipe instructs you to prep and cook turkey.**

Nutrition per serving

730

kcal

Calories

41

g

Fat

15

g

Saturated Fat

56

g

Carbohydrate

11

g

Sugar

6

g

Dietary Fiber

38

g

Protein

105

mg

Cholesterol

1190

mg

Sodium

1

g

Trans Fat

1050

mg

Potassium

200

mg

Calcium

4.5

mg

Iron

with Roasted Veggie and Olive Couscous

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