Healthy Beef Kofta With Tzatziki Recipe
Ingredients
- 2 cloves garlic, peeled
- 2 cups mint leaves
- 1 cup low-fat Greek yoghurt
- 1 Lebanese cucumber, grated and squeezed of extra moisture
- 400 g lean beef mince
- 2 tsp ground cumin
- 2 tsp ground coriander
- 1 tsp ground cinnamon
- 1 brown onion, peeled and quartered
- 1/2 cup flat-leaf parsley
- pepper, to taste
- 2 Lebanese cucumbers, extra, cut into 1cm dice
- 2 tomatoes, cut into 1cm dice
- 1 red capsicum, cut into 1cm dice
- 2 spring onions (including green tops), sliced
- 4 wholemeal or wholegrain wraps
Method
- Finely chop garlic and mint or place them into the bowl of a food processor and process until finely chopped. Transfer 1/3 of garlic and mint mixture to a small bowl and mix with grated cucumber and yoghurt to make tzatziki. Set aside.
- Add onion and parsley to remaining garlic and mint mixture and chop or process finely then combine with mince, spices and season with pepper.
- Use clean hands to divide into 8 portions, shape each into a 12cm long sausage. Spray a barbeque, chargrill or griddle with oil and heat on high. Cook kofta for 8 minutes or until cooked through, turning every few minutes.
- In a medium sized bowl, combine cucumber, tomatoes, capsicum and spring onion.
- To serve, divide Lebanese bread, salad and tzatziki on plates and add 2 kofta to each.
Hint
If time permits, cover and refrigerate koftas for 20 minutes or overnight before cooking.
Press kofta mix around a metal or pre-soaked wooden skewers for easy turning during cooking.
Replace beef mince with lean chicken mince. Add extra mint and parsley to the salad for a more intense flavour.
*To make this dish gluten free, use gluten-free wraps
Healthy tip!
Chilli, lemon and herbs add flavour - great alternatives to butter and salt!
Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 2007 kJ | 431 kJ |
| 480 Cal | 103 Cal | |
| Protein | 31 g | 6.6 g |
| Fat, total | 13.5 g | 2.9 g |
| — saturated | 6.1 g | 1.3 g |
| Carbohydrate | 52.6 g | 11.3 g |
| — sugars | 18.2 g | 3.9 g |
| Sodium | 498.1 mg | 107 mg |
| Fibre | 10.6 g | 2.3 g |
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Comments (2)
-
This tastes amazing! So full of flavour and so easy to make. Makes the kitchen smell amazing!
Anonymous
Posted on: 04 Nov 15 -
Absolutely beautiful..
Anonymous
Posted on: 01 Sep 14
