Beef kofta with Mediterranean salad
The perfect dinner when you are in a hurry - these pita pockets are quick and tasty.
Serves: 4
Time to make: 20 mins
Total cost: $30.56 / $7.64 per serve
(at time of publication)
Ingredients
- 600g lean beef mince
- 1 clove garlic, minced (optional)
- ½ cup chopped fresh coriander
- ½ cup slivered almonds
- 1 tablespoon olive oil
- 3 cups mixed salad leaves
- 2 medium capsicums (1 red, 1 yellow), thinly sliced
- 250g cherry tomatoes, halved, to serve
- ½ cup tzatziki, to serve
- 4 wholemeal pita pockets, warmed, to serve
Instructions
1 In a bowl, combine mince, garlic, if using, and coriander. Shape mixture into 12 kofta sausages. Press almonds firmly into kofta, without completely coating.
2 In a large non-stick frying pan, heat oil over medium-high. Cook kofta for 7-8 minutes, or until browned and cooked through.
3 Meanwhile, in a serving bowl, combine salad leaves and capsicum. Serve kofta with salad, tomatoes, tzatziki and warmed pita pockets.
Variations
Make it gluten free: Use gluten-free pita bread or tortillas.
Make it low FODMAP: Use gluten-free bread or pitas. Make homemade tzatziki using lactose-free yoghurt, cucumber, garlic-infused oil, lemon juice and mint.
HFG tip
Uncooked kofta are suitable for freezing.
Nutrition Info (per serve)
-
Calories 500cal
-
Kilojoules 2090kJ
-
Protein 44g
-
Total fat 21g
-
–Saturated fat 5g
-
Carbohydrates 30g
-
–Sugars 9g
-
Dietary fibre 8g
-
Sodium 400mg
-
Calcium 180mg
-
Iron 5.5mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
