Spicy chicken koftas

Serves: 4 (makes 8)

Time to make: 20 mins , plus overnight marinating, if preferred

Ingredients

8 wooden skewers, presoaked in cold water

Koftas
450g chicken mince
½ cup couscous
½ onion, very finely chopped
2 cloves garlic, crushed
¼ cup fresh parsley, finely chopped
¼ cup fresh coriandercilantroX, finely chopped
½ lemon, juice
¼ teaspoon salt
1 tablespoon curry powder
2 tablespoons sweet chilli sauce
olive spray oil
8 cups garden salad with a little vinaigrette
8 tablespoons raita (cucumber and yoghurt dip)

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Instructions

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1 To make koftas, place all kofta ingredients in a large bowl. Mix well to ensure ingredients are distributed evenly through the mince. You may find it easier to use your hands.

2 Divide mixture into 8 even-sized portions and form into sausage shapes. Chill overnight in a sealed container if you prefer.

3 Thread koftas on skewers and spray with oil. Barbecue for 6-7 minutes, turning once to ensure even cooking.

4 Serve koftas with a squeeze of lime or lemon (if you prefer), salad and raita.

Nutrition Info (per serve)

Calories 383 cal

Kilojoules 1600 kJ

Protein 31 g

Total fat 18 g

Saturated fat 5 g

Carbohydrates 25 g

Sugar 10 g

Dietary fibre 7 g

Sodium 370 mg

Calcium 150 mg

Iron 3 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.