…with Couscous and Griddled Vegetables
It’s that time of year again, as in a NEW year, and after a week or two of festive feasting, for most of us, our thoughts turn to low-calorie and healthy meal plans. I actually lost weight during December, mainly due to sad family circumstances, but, I still need to lose weight after a year filled with exciting press trips and the inevitable fine food, wine and dining I participated in, willingly I might add! I need to lose about 7 kilos, that’s about 1 stone in old money, and then I’ll see how I feel and look……so, it’s back onto the wagon again, with Weight Watchers and the 5:2 diet. I like to do both diets together, so I start of with a couple of weeks of just 5:2, and my two fast days, and then switch to Weight Watchers with the odd fast day here and there – it’s what works for me – and here with my first healthy recipe for 2017 is a very tasty dish, 5:2 Diet & WW Chicken Merguez Meatballs.
Healthy Baked Hake and Chips
Today’s recipe for Chicken Merguez Meatballs is my very slightly adapted recipe, as seen in a Weight Watchers magazine last summer; it’s a FABULOUS meal that I have made many times, and therefore needs to be shared with you all here. Served with oodles of griddled veggies, couscous and a spiced mint yogurt dip with fresh lemon wedges, it’s a symphony of aromatic, warm spicy flavours and is a very “how low can you go” Weight Watchers 6 smart points and 293 calories per generous serving…..it’s the kind of healthy meal that can be cooked and served for the whole family, which means it’s a winner in my book. And, you can prepare the meatballs and veggies beforehand, and then just chuck the meatballs in the oven and griddle the vegetables later on in the evening, simples!
For those of you who prefer turkey, then minced turkey would also work, as would Quorn mince maybe too, for veggies; the vegetables can also be adapted to suit the seasons, and during the summer months, the meatballs and vegetables can be cooked on a BBQ, for an extra smoky taste sensation. The meatballs are VERY soft on making them, but they firm up in the freezer and bake beautifully, cutting out all of that extra fat, and calories. It’s a great “All Year” kind of dish and is also fabulous when served with hot pitta breads, on a non-fast or diet day. As is IS that time of year for healthier eating, I have added a list of my favourite diet recipes below, all of them extremely comforting and filling, and perfect for any frosty winter’s day. DO pop back soon when I have some TRAVEL TALES to share with you, from Provence in the South of France, the Czech Republic and also a wonderful Rhine River Cruise too…….have a great weekend, Karen
Delicious Moroccan inspired baked meatballs served with spicy and aromatic griddled veggies and couscous; this tasty meal is only 293 calories per serving, making it an ideal main meal for anyone following the 5:2 Fast Diet. It also comes in a wonderfully low 6 WW Smart Points per serving, so it's a real winner for all those who want a flavoursome and exciting meal whilst trying to lose weightChicken Merguez Meatballs with Couscous and Griddled Vegetables
Serves
4
Prep time
45 minutes
Cook time
30 minutes
Total time
1 hours, 15 minutes
Allergy
Egg, Milk
Meal type
Lunch, Main Dish
Misc
Pre-preparable, Serve Hot
Occasion
Barbecue, Casual Party
Region
Moroccan
By author
Karen S Burns-Booth
Ingredients
Note
Directions
Step 1
Soak the bread in the milk for 10 to 15 minutes. Pulse the diced chicken in a food processor until roughly chopped. Add the soaked bread, egg, garlic, harissa paste, 1/2 teaspoon of the ground cumin, the fennel seeds and all of the ground coriander. Season with salt and pepper, and process for a further minute until the mixture is smooth, but still retains some texture.
Step 2
Wet your hands, (this stops the mixture from sticking to your fingers) and shape the mixture into 20 meatballs. The mixture will be very soft, but don't worry, as it will firm up. Place the meatballs on a lined baking tray and place them in the freezer for 20 to 30 minutes.
Step 3
Pre-heat the oven to 200C/400F/Gas mark 6. Take the meatballs out of the freezer and spray some of the low-calorie cooking spray over them (I used Fry Light olive oil). Then bake them in the pre-heated oven for 20 to 25 minutes, until they are cooked through and golden brown.
Step 4
Whilst the meatballs are cooking, bring the stock to a boil and add the couscous; bring back to the boil and cook for a further 5 to 6 minutes, stirring all the time, then drain it and set it aside.
Step 5
Heat a large griddle pan over medium to high heat and mist it with some low-calorie cooking spray; Add the courgette ribbons, peppers and onion wedges in a single layer, and mist them with more of the low-calorie cooking spray. Griddle the vegetables for 2 to 3 minutes on each side, you will need to to this in batches, unil they are all cooked, are tender and just charred around the edges.
Step 6
Toss the griddled vegetables with the couscous and the lemon juice and spoon it onto a large serving platter. Mix the yogurt with the chopped mint leaves and the remaining ground cumin. Arrange the meatballs on top of the vegetables and couscous, garnishing with the mint leaves and serve immediately with the the yogurt and lemon wedges on the side.
Print recipe
Lavender and Lovage Healthy Recipes:
Chicken and Pearl Barley Stew
Pork & Fennel with Red Wine & Borlotti Beans
Chutney Chicken and Vegetable Parcels
Spinach, Lentil & Sweet Potato Curry
Moroccan Harissa and Chickpea Potage
“Turkey Red Flannel Hash with Beans”
Smoky Carrot & Coriander Soup with Croutons
Butter Bean & Chorizo Stew with Tomatoes
Sweet and Sour Chicken (Healthy Takeaway Recipe)
Healthy Three Cheese Macaroni Cheese Gratin
Easy Baked Bacon and Mushroom Risotto
Smoky Mexican Bean Soup
Jayne says
You and the rest of us! We’ve also had a year of travelling and eating too much (delicious while it lasted, but my jeans were feeling suspiciously snug just before Christmas). We’re going vegan for January and, after just one week, I can already feel the difference – we are still doing our two 5:2 days at the same time. I think this this combination is great for a kick start, even if it is just for a couple of weeks. We are supposed to be vegan for the whole of January, but I am not staking any money on lasting that long…
Good luck and I hope 2017 is a happy year for you and yours after such a sad end to the last one.
Karen Burns-Booth says
Thanks so much for your lovely comments Jayne and GOOD LUCK with the diet in January and beyond! Happy New Year to you and yours too, Karen
Tanzynia says
Happy new year to you Karen. Hope the new year eases your worries and brings new hope and happiness for you and your family.
Love the diet recipes. I’m hoping for a Happy New “Rear” so will definitely try some of these recipes and get back to you!
Karen Burns-Booth says
Happy New Rear – I love it!!! Lol! Thanks for your kind comments and watch out for more low cal diets…..Karen
Dylan says
Your photography makes it look even more succulent
Thanks for sharing this and best wishes for this new year from BuzzyCircles
https://www.buzzycircles.com/
Karen Burns-Booth says
Thanks so much Dylan, and Happy New Year to you too!
Igor @ Cooking The Globe says
I am not on a diet but these meatballs look divine! Thanks for the recipe!
Karen Burns-Booth says
Thank you Igor, as I say in the post, these may be lower in calories but they are enjoyed by all the family!
Meg | Meg is Well says
Those meatballs look super tasty! I’ve recently started pinning and saving a lot of meatball recipes but never one so healthy as this one-most are pretty fatty. I love how they’re paired with roasted veggies and couscous instead of sauce and I absolutely LOVE harissa.
Karen Burns-Booth says
Thanks Meg – they are very healthy but are super tasty with all the griddles veggies and herbs too! Karen
Lisa | Garlic & Zest says
I’m going out to buy the veggies today!!! Thank you!
Karen Burns-Booth says
Bon Appetite then Lisa! Enjoy!
Emily @ Recipes to Nourish says
This sounds so delicious! I love all of those beautiful, refreshing flavors, especially the spices and fennel seeds.
Karen Burns-Booth says
Thanks Emily – I am a HUGE fan of fennel seeds and harissa too! Karen
Erren says
This dish looks so yummy!
Karen Burns-Booth says
Thanks Erren – it is very tasty.
Kerri says
Thanks for a great recipe. I made it last week for my family and it was a great hit. I will def be adding it to my menu rotation.
Karen Burns-Booth says
Thanks Kerri, glad you like it! Thanks for letting me know, Karen
Claire says
Hi I’ve just made these for my family of fussy teenagers, I cannot believe all 3 bowls were emptied, even the veg. I couldn’t get Harrisa so I used fajita powder instead, I didn’t use fry light, it worked well without and I used coriander instead of mint which was okay but I bet the mint was better. We loved it so thanks, I think Mondays might be try something new day.
Karen Burns-Booth says
Hi Claire! Thanks so much for letting me know how you made this recipe, and also, I am thrilled that you all enjoyed it too! Do try it with mint next time, although I like the sound of coriander too! Karen
Alana says
Delicious! I tend to roast the veg in chunks along with some halved cherry tomatoes – makes it almost like a sauce to go with it and with only some oil spray doesn’t add many calories either.
Karen Burns-Booth says
That sounds delicious Alana, what a great idea! Karen