Turkey meatballs with orzo and simple Greek salad

Craving Greek food but not sure what to eat to keep your glucose steady that's also satisfying and delicious? This recipe for turkey meatballs with herbed orzo and a simple Greek salad was developed by registered dietitians and it’s just what you need for a filling dinner the whole family will enjoy.  

The turkey meatballs pack a punch of flavour with feta cheese, panko (or oats), and fresh herbs.  The best part of the meal just might be that one serving provides 33 grams of protein to help keep you fuller, longer.  While the meatballs are perfectly accompanied by orzo, you can also replace some pasta with steamed vegetables for fewer carbs at your meal. We recommend serving this dinner recipe along with a simple Greek salad of chopped tomatoes, cucumber, olives, red onion, and Greek dressing. 

The balance of protein, fats, fibre, and veggies add a solid pairing to the orzo to slow down digestion of the meal, leading towards steady energy without a big glucose spike. This recipe is a good example that you can still enjoy your favourite carbs like pasta while hitting your Lingo Count target and reaching your goals. 

Servings, prep, and cooking time

• Servings: 4 
• Prep time: 15 minutes 
• Cooking time: 30 minutes 
• Total time: 45 minutes 

Ingredients

Meatballs: 

• 454 g lean ground turkey 
• 75 g feta cheese 
• 40 g oats or panko  
• 3 Tbsp chopped fresh oregano, divided 
• 3 Tbsp chopped fresh dill, divided 
• 2 Tbsp chopped fresh mint 
• 2 Tbsp minced shallot 
• 1 Tbsp minced garlic 
• 1 ½ tsp salt, divided 
• ½ tsp ground black pepper 

Orzo: 

• 720 ml water 
• 227 g orzo 
• 40 g sliced red onion 
• 3 Tbsp chopped sun-dried tomatoes 
• 1 Tbsp lemon zest 
• Garnish: halved cherry tomatoes (optional) 

Recipe preparation

1. Preheat oven to 175°C and line a rimmed baking sheet with aluminum foil. 
2. In a large bowl, stir together the turkey, feta, oats or breadcrumbs, mint, shallots, garlic, 2 Tbsp each oregano and dill, ½ tsp salt, and pepper. Divide mixture and shape into 12 meatballs. Place on prepared pan. 
3. Bake for 25 minutes or until a meat thermometer inserted in thickest portion of meatball registers 75°C. 
4. Meanwhile, in a medium saucepan, bring water to boil over medium-high heat. Add orzo and remaining salt and cook for 6 minutes or just until tender; drain. Transfer orzo to a medium bowl, and stir in onion, lemon zest, sun-dried tomatoes, and remaining 1 Tbsp each oregano and dill. Garnish with fresh tomatoes as desired. 
5. Divide the orzo into 4 bowls and top with 3 meatballs each.  
6. Serve with simple salad of chopped tomatoes, cucumber, olives, red onion, and Greek dressing. 

Nutrients per serving (meatballs and orzo) 

• 493 calories  
• 33 g protein  
• 55 g carbohydrate  
• 5 g fibre 
• 15 g fat 

Nutrition facts compiled using ESHA Genesis R&D Food Development and Labelling software, version 11.11.23. It’s always best to speak with your doctor or registered dietitian before starting any new diet or exercise regimen.   

A final note from Lingo 

Combining carbs with proteins and healthy fat helps slow down the speed at which you digest them, resulting in steadier glucose levels. So, when carbs are on the menu, think about pairing them with other foods to avoid glucose spikes. 

With a continuous glucose monitor (CGM) like Lingo, you’ll gain personal insights into how the food you eat impacts your glucose levels, and work to make healthier choices for you and your long-term wellbeing. 

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