LAMB KOFTAS with MINT YOGURT DIP

Servings: 2

Nutritional values per serving (includes dip):

calories 199, protein 22.3g, fat 8.7g (saturated 3.7g), carbs 4.1g (sugar 1.2g), sodium 0.2g

INGREDIENTS

For the koftas

• 180g 10% fat lamb mince
• 1 clove of garlic, crushed
• 1½ tbsp fresh mint leaves, finely chopped
• zest of ½ lemon, finely grated
• ½ tsp ground cumin
• ½ tsp ground coriander
• ¼ tsp chilli powder
• salt & freshly ground black pepper, to taste
• 1 tsp olive oil

For the mint yogurt dip

• 100g low-fat Greek yoghurt (fat-free if you prefer)
• small handful (about 10g) fresh mint, leaves picked & finely chopped
• 1 tsp lemon juice
• ½ clove of garlic, crushed
• ¼ tsp ground cumin

METHOD

• Mix all the kofta ingredients (except the oil) in a bowl. Divide the mixture in 6 equal portions. Shape into balls and then flatten slightly with the palm of your hand. Place the koftas on a plate and coat all over with olive oil.
• Mix all the mint yogurt dip ingredients in a bowl and refrigerate.
• Heat a ribbed griddle pan on high heat.
• Cook the koftas for 8 to 10 minutes, turning them halfway, until cooked through and nicely browned.

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ABOUT PAUL WALLACE Personal trainer of 15 plus years and creator of FT-Fit one of Glasgow’s largest fitness classes

For other ideas also try BBC good food