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.
Photographer: Mark O'Meara
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.
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