The Demeter
Servings: 8
Total Prep Time: 90 minutes
Ahh, grain bowls. In a little over an hour on the weekend, you can prep all the standard five elements - protein, whole grain, sauce, dressing, & veg - and store them separately in your fridge. This makes them fantastic for healthy eating because when hunger rears its ugly head throughout the week, instead of heading to your nearest drive-thru, you can assemble one of these in less than five minutes. And they’re always satisfying - this particular bowl is just as crave-able as its take-out gyro inspiration. Enjoy!
Assembly: Grab a bowl and toss a handful of arugula and 1/4 cup farro with one ounce of the vinaigrette. Top with four keftedes, 2 tablespoons of tzatziki, and a scoop of each remaining accoutrement, and baby, you’ve got yourself a Greek grain bowl. Demeter would be proud.
ELEMENT 1:
KEFTEDES
INGREDIENTS
1 lb. ground turkey
1 white onion, grated
3 garlic cloves, grated
1/2 cup breadcrumbs
1 T fresh mint, chopped
1 T fresh parsley, chopped
1 egg, beaten
1/2 t kosher salt
pepper, freshly ground
olive oil
DIRECTIONS
Pre-heat broiler to high and complete all mise en place.
In a mixing bowl, combine the ground turkey, grated onion, grated garlic, breadcrumbs, chopped mint, chopped parsley, salt, and pepper.
Add the beaten egg and mix to bind everything together.
Drizzle olive oil on a sheet pan.
Divide mixture in half, then divide each half in half again. Keep doing this until you have 32 equal mounds of meat. With damp hands, roll each mound of meat into a ball and set on sheet pan. Shake sheet pan to coat meatballs in oil.
Broil for 10 minutes, turning once or twice, until all sides are browned.
ELEMENT 2:
FARRO
INGREDIENTS
1 cup farro
3 cups chicken stock
DIRECTIONS
In a medium saucepan, bring chicken stock to a boil.
Add farro and cook, stirring occasionally, for 20 to 25 minutes, or until farro is cooked through but still chewy.
Drain in a colander and allow to cool.
ELEMENT 3:
GREEK VINAIGRETTE
INGREDIENTS
2/3 cup olive oil
1/3 cup fresh lemon juice
3 garlic cloves, grated
1/2 t sugar
DIRECTIONS
In a medium bowl, whisk together lemon juice, grated garlic, and sugar together.
While you continue to whisk, slowly drizzle in olive oil until an emulsion forms.
Season with salt and pepper to taste.
ELEMENT 4:
TZATZIKI
INGREDIENTS
16 oz. Greek yogurt
1 cucumber, grated
4 garlic cloves, grated
2 T fresh dill, chopped
2 T fresh lemon juice
1 T olive oil
DIRECTIONS
Prepare all mise en place.
Place the grated cucumber in the middle of clean dish towl. Twist dish towl around the top of the ball of cucumber, squeezing out as much water as you can.
In a small mixing bowl, mix all ingredients together and season to taste with salt and pepper.
ELEMENT 5:
ACCOUTREMENTS
INGREDIENTS
5 oz. arugula
1 cucumber, chopped
1 pint cherry tomatoes, halved
1 red onion, thinly sliced
4 oz. kalamata olives, halved
4 oz. feta, crumbled
Remaining fresh parsley, chopped
Remaining fresh dill, chopped
Remaining fresh mint, chopped
DIRECTIONS
Prepare all mise en place.
Store each item separately in your fridge.
| NUTRITION FACTS | |
|---|---|
| Number of Servings: 8 | |
| Calories 500 | |
| Total Fat 25 g | 39 % |
| Saturated Fat 5 g | 23 % |
| Monounsaturated Fat 14 g | |
| Polyunsaturated Fat 1 g | |
| Trans Fat 0 g | |
| Cholesterol 44 mg | 15 % |
| Sodium 546 mg | 23 % |
| Potassium 596 mg | 17 % |
| Total Carbohydrate 41 g | 14 % |
| Dietary Fiber 6 g | 25 % |
| Sugars 10 g | |
| Protein 29 g | 58 % |
| Vitamin A | 24 % |
| Vitamin C | 19 % |
| Calcium | 25 % |
| Iron | 18 % |
| *** The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. |
|