Calories
Protein
Carbs
Fats
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.
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