Smoky beef rissoles with couscous salad

Serves: 4

Time to make: 30 mins

Ingredients

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½ cup (90g) wholemeal couscous
500g lean beef mince
2 cloves garlic, minced
1 lemon, finely grated zest and juice
1 ½ teaspoons smoked paprika
2 medium-sized courgettezucchiniXszucchini, summer squashX, sliced in ribbons with a vege peeler
1 tablespoon extra-virgin olive oil
2 tomatoes, cut in wedges
120g rocketarugulaX or spinach
⅓ cup low-fat plain yoghurt, to serve
lemon wedges, to serve

Instructions

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1 Place couscous in a heatproof bowl. Cover with ²/³ cup boiling water. Cover bowl and set aside.

2 Combine mince, garlic, lemon zest and paprika in a large bowl and season with cracked black pepper. With wet hands divide mixture in 12 portions by hand. Roll portions in balls, flattening slightly to form patties.

3 Preheat a grill pan. Spray beef patties and courgette lightly with oil and add to pan. Cook patties for 2-3 minutes each side or until cooked through. Cook courgettes until slightly golden.

4 Pour lemon juice and olive oil over reserved couscous. Fluff grains with a fork. Place couscous and tomatoes in a salad bowl with rocket or spinach. Toss lightly.

5 Serve rissoles and courgette ribbons with couscous salad, yoghurt and a lemon wedge.

Variations

Make it gluten free: Use brown rice instead of couscous and check paprika and yoghurt are gluten free.

Nutrition Info (per serve)

Calories 394 cal

Kilojoules 1650 kJ

Protein 36 g

Total fat 17 g

Saturated fat 5 g

Carbohydrates 20 g

Sugar 5 g

Dietary fibre 4 g

Sodium 140 mg

Calcium 170 mg

Iron 4.5 mg

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.