Fast and juicy Tray bake dinner with spiced meatballs
The grated onion keeps the ground lamb soft while the bell peppers get tender right next to it in this simple Tray bake dinner.
You can cook this entire tray bake dinner with spiced meatballs on a single pan at 400°F (200°C). A grated onion keeps the ground lamb soft. The bell peppers get tender right next to the meat. You can stuff the meal into flatbreads or spoon it over bowls of rice.
The meatball base
Ground lamb or ground beef forms the foundation of the meatball base. You can use ground chicken or ground turkey instead. A poultry mixture will stay loose without extra breadcrumbs, so add more panko to firm it up.
Panko breadcrumbs add bulk and absorb moisture to maintain the correct consistency. Standard fine breadcrumbs create a less tender meatball. Shred the onion on a box grater so its juices go directly into the meat without any pre-cooking.
Combine cumin, coriander, and your choice of plain or smoked paprika to season the meat. A generous measure of ground cinnamon provides a distinct flavor typical of Middle Eastern dishes. These combined seasonings create a gentle spiciness, and you can easily modify the overall warmth by scaling the optional cayenne pepper up or down.
Mix the meatball ingredients by hand to distribute the spices across the meat. You can chop fresh parsley as an alternative to the cilantro.
Forming the meatballs
A lever-style scoop allows you to divide the meatball mixture quickly.
Form the scooped portions into slightly large meatballs. The pan will hold 16 large spheres. Large meatballs stay moist during the oven time.
The roasting vegetables
The roasting vegetables cook alongside the meat. Cut the bell pepper and red onion into uniform 1 cm thick strips. These strips fit easily into flatbreads later. Any suitable roasting vegetables can take the place of the peppers and onions.
Toss the sliced vegetables with olive oil, kosher salt, and black pepper.
Arrange the seasoned pieces around the meat on your baking sheet.
Oven time
Spray the shaped meatballs with cooking oil. The oil helps the meat brown in the oven. Bake the tray for 15 minutes. Switch the oven to the broiler or grill mode on high for another 5 minutes to color the tops.
The meatballs will dry out inside if you bake them longer than twenty minutes total.
Serving the meal
Garnish the finished pan with chopped cilantro. You can serve the dish in a few different formats:
- Stuff the cooked meatballs and roasting vegetables into flatbreads with shredded iceberg lettuce and sliced tomatoes.
- Serve the meat and vegetables over bowls of couscous, rice, cauliflower rice, or lentils.
- Plate the meatballs over roasted cauliflower with toasted nuts and fresh herbs for a warm salad.
Drizzle the wrap ingredients with tahini sauce or lemon yogurt sauce. Plain yogurt or plain lemon juice will stand in for the sauces in a pinch.
Fast and juicy Tray bake dinner with spiced meatballs
Meatball Base
- 1 lb ground lamb, or beef
- 0.5 onion, grated on a box grater
- 2 clove garlic, finely minced
- 2 tbsp finely chopped cilantro
- 0.25 cup panko breadcrumbs, or regular breadcrumbs
Spice Blend
- 2 tsp cumin
- 2 tsp coriander
- 2 tsp plain paprika, or smoked
- 1.5 tsp ground cinnamon
- 0.75 tsp kosher or cooking salt
- 0.5 black pepper
- 0.75 tsp cayenne pepper, optional
Roasting Vegetables
- 1 large red bell pepper, deseeded and cut into 1 cm thick slices
- 1 large yellow bell pepper, deseeded and cut into 1 cm thick slices
- 1 red onion, cut into thin wedges
- 1 tbsp extra virgin olive oil
- 0.25 tsp each kosher salt and pepper
Sauces (Choose One)
- 1 quantity Lemon Yogurt Sauce, or plain yogurt
- 1 quantity Tahini sauce
Wrap Ingredients
- 2 tomatoes, halved and thinly sliced
- 4 flatbreads, or rice, couscous, or cauliflower rice
- Olive oil spray
- 3 cup shredded iceberg lettuce, or other leafy greens
- 1 tbsp finely chopped cilantro leaves, optional
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Method
Prep & Mix
Shape the Meatballs
Roast
Broil
Assemble & Serve
Substitutions
You can swap the ground lamb in the Meatball Base for ground beef, or use ground chicken or turkey if you add extra breadcrumbs to firm up the mixture.
Fresh parsley works perfectly as an alternative to the finely chopped cilantro in the Meatball Base.
Serving
Stuff the cooked meatballs and Roasting Vegetables into warm flatbreads with your chosen Wrap Ingredients and a drizzle of sauce.
Common mistakes
Avoid baking the tray for more than twenty minutes total to ensure the meatballs do not dry out inside.
Techniques
Grate the onion on a box grater to incorporate its flavorful juices directly into the meat without needing to pre-cook it.
A lever-operated metal scoop makes fast work of dividing the ground meat blend into 16 uniform mounds.
Wet your hands lightly with cold water before rolling meatballs to prevent the seasoned mixture from sticking to your skin.
Mix ground meat ingredients just until they are combined, as overworking the mixture can result in tough and dense meatballs.
Can I use regular breadcrumbs instead of panko?
Although regular breadcrumbs will work, panko is the better option. These lighter flakes take in liquid and create enough structure to keep the meat mixture at the right consistency. If you choose standard fine breadcrumbs instead, the finished meatballs will turn out less tender.
Why did my ground chicken mixture turn out too loose to shape?
If you swap the ground lamb for poultry, you must mix in more breadcrumbs to firm up the base. Skipping the extra panko during this substitution leaves you with a loose meat mixture.
How can I make the meatballs spicier?
The standard Spice Blend yields a mild heat that is very family friendly. You can easily adjust the spice level to your liking by adding a larger pinch of cayenne pepper to the mixture.
How do I keep the meat from drying out in the oven?
Forming slightly large meatballs ensures they remain moist during baking. You must also strictly avoid baking the tray for more than twenty minutes total, or the interiors will dry out.
What are some low-carb ways to serve this meal?
You can skip the flatbreads and portion the cooked meatballs and Roasting Vegetables over bowls of cauliflower rice. You can also plate them over roasted cauliflower with toasted nuts and fresh herbs for a warm salad.
Can I freeze the cooked meatballs?
Yes, baked meatballs freeze wonderfully. Let them cool completely, then store them in an airtight freezer-safe bag or container for up to three months.
How long do the leftovers last in the fridge?
The cooked meatballs and vegetables will keep well in an airtight container in the refrigerator for up to four days. Reheat them gently in the microwave or a warm oven.
How can I tell when the meat is done cooking?
The safest way to check doneness is by inserting a digital meat thermometer into the center of a meatball. Ground lamb or beef is fully cooked when it reaches an internal temperature of 160 degrees Fahrenheit (71 degrees Celsius).
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