Ingredients
1.5 lbs ground chicken (93% lean)
1 cup breadcrumbs (low-sodium)
1/2 cup grated Parmesan cheese
2 cloves garlic (minced)
1 lemon (zest and juice, 2 tbsp liquid)
1/4 cup fresh parsley (chopped)
1/4 cup fresh mint (chopped)
1 tbsp fresh oregano (chopped)
2 tbsp olive oil (divided)
2 cups orzo pasta
1/2 tsp salt
1/4 tsp black pepper
1/2 tsp ground cumin
1/4 tsp paprika
1/4 cup chopped green onions (optional)
1 tbsp capers (for briny depth, optional)
Instructions
Preheat oven to 400°F (200°C)
Mix ground chicken, breadcrumbs, Parmesan, garlic, lemon zest, parsley, mint, oregano, 1 tbsp olive oil, salt, pepper, cumin, and paprika
Form mixture into 16-20 evenly sized meatballs
Place on a parchment-lined baking sheet and bake 20-25 minutes until golden brown
Meanwhile, bring 2 cups water to boil. Cook orzo in salted water 8-10 minutes until al dente
Drain orzo, toss with 1 tbsp olive oil, remaining lemon juice, green onions, and capers (if using)
Serve meatballs over orzo, garnish with fresh herbs and lemon wedges
Notes
Panade (cold milk substitute, 2 tbsp) can be added for extra juiciness
Orzo can be cooked ahead and stored in fridge 2-3 days
Meatballs freeze well (unbaked or baked) for up to 2 months
For allergen-free option, substitute orzo with brown rice
Lemon zest adds essential oils for bright flavor without overpowering freshness
- Prep Time: 20
- Cook Time: 25
- Category: Mediterranean Basics
- Method: Baking
- Cuisine: Mediterranean
- Diet: Low Sodium
Nutrition
- Serving Size: 1 serving (4 meatballs + 1/2 cup orzo)
- Calories: 320
- Sugar: 1g
- Sodium: 480mg
- Fat: 18g
- Saturated Fat: 5g
- Carbohydrates: 22g
- Fiber: 1g
- Protein: 30g
- Cholesterol: 110mg