Mediterranean Sheet Pan Meatballs and Veggies

Hello and Welcome!

My name is Camilla, and I'm the daughter of Angela and Dr. Kristian Ferry. I'm a big foodie and excited to share easy, healthy recipes every week that I'm cooking at home for my family!

To kick things off, I’m sharing my recipe for Mediterranean Sheet Pan Meatballs and Veggies. It's simple to prepare, delicious, and packed with flavor. The meatballs are spiced with cumin and mixed with fresh parsley and feta, while the veggies bring in a mix of crispy broccolini and tender sweet potatoes.

I’m teaming up with Harlan, who is an expert on all things nutrition, to bring you meals that are not only tasty but also good for you. If you’re like me and don’t always stick to a recipe, feel free to make it your own. If you want to swap in different veggies or choose a different protein, it would be just as delicious. I love how easy sheet pan meals are because all it takes is a little chopping, and then you can forget about them in the oven for a while. If you end up making it, I’d love to see how it turns out! Post your creation on Instagram and tag @halemensclinic.

Harlan’s Food For Thought

Hi everyone, I’m Harlan Wolff, RN Clinical Educator at Hale. Here’s a quick breakdown of the nutritional details for this week’s recipe, Mediterranean Sheet Pan Meatballs and Veggies. Not only is it tasty, but it’s also loaded with nutrients. prepare.

Here’s a look at the macros for the entire meal:

  • Calories: 1862

  • Protein: 112g

  • Carbs: 42g

  • Fat: 65g

This is assuming you’re using 90/10 ground beef. If you opt for leaner beef, you’ll get even more protein and less fat.

If you’re following a low-carb or keto diet, you can simply omit the sweet potato. This will eliminate most of the net carbs and bring the total calorie count down to about 1700.

Now, let’s talk about the micronutrients. Both the vegetables and the beef are rich in trace minerals and vitamins, including:

  • Phosphorous: Important for energy storage (ATP) and bone/tooth health

  • Choline: Helps regulate mood, memory, and muscle control, and is a precursor to acetylcholine, our most abundant neurotransmitter

  • Zinc: Supports the immune system

  • Selenium: Essential for sperm motility in males and plays a role in many other body systems

  • Iron: Aids in hemoglobin production

  • Vitamins A, D, E, and K: Key fat-soluble vitamins that are crucial for various body functions

  • B Vitamins: Vital for energy levels and metabolism

Feel free to adjust the recipe to suit your needs, and don’t hesitate to reach out if you have any questions!

~ Harlan

Mediterranean Sheet Pan Meatballs and Veggies

Prep Time: 20 minutes
Cook Time: 30-35 minutes
Total Time: 50-55 minutes
Servings: 3-4

Ingredients:

For the Meatballs:

  • 1 lb ground beef

  • Salt and pepper to taste (about 1 tsp each)

  • 2 tsp cumin

  • 1 large egg

  • ½ head of parsley, chopped

  • ½ cup crumbled feta

  • ½ red onion, diced

  • 1 tbsp extra virgin olive oil

For the Vegetables:

  • 1 head of broccolini (or broccoli)

  • 1 sweet potato

  • Salt and pepper to taste

  • 2 tsp cumin

  • The other ½ red onion, sliced

  • 3-4 tbsp extra virgin olive oil

Instructions:

Preheat the Oven: Preheat your oven to 375°F. Line two sheet trays with parchment paper or silicone mats, if you have them.

Prepare the Meatballs:

In a large bowl, combine the ground beef, salt, pepper, cumin, egg, parsley, feta, diced red onion, and olive oil. Mix until all ingredients are well incorporated. Form the mixture into 15 meatballs and place them on one of the prepared trays.

Prepare the Vegetables:

• Cut off the fibrous ends of the broccolini and slice any larger pieces in half lengthwise.

• Chop the sweet potato into ½-inch cubes.

• Drizzle the broccolini with a few good glugs of olive oil, then season with salt, pepper, and 1 tsp of cumin.
• Massage the oil and spices into the broccolini. Place on one half of the second sheet tray.

• In a bowl, toss the cubed sweet potato and sliced red onion with a few more glugs of olive oil, salt, pepper, and the remaining 1 tsp cumin. Spread evenly on the other half of the tray.

Bake:

Place both trays in the preheated oven. Bake for 30-35 minutes, or until the onions and sweet potatoes are tender, the broccolini tips are crispy and lightly charred, and the meatballs are golden brown.

Serve and Enjoy!

Hale Men's Clinic