Spicy chicken koftas
Serves: 4 (makes 8)
Time to make: 20 mins , plus overnight marinating, if preferred
Total cost: $16.80 / $4.20 per serve
(at time of publication)
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 coriander, 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)
Instructions
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.
Serve 4 Serve koftas with a squeeze of lime or lemon (if you prefer), salad and raita.
Variations
Nutrition Info (per serve)
-
Calories 383cal
-
Kilojoules 1600kJ
-
Protein 31g
-
Total fat 18g
-
–Saturated fat 5g
-
Carbohydrates 25g
-
–Sugars 10g
-
Dietary fibre 7g
-
Sodium 370mg
-
Calcium 150mg
-
Iron 3mg
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.
