Department of Health & Human Services
Premiers Active April

Recipe of the week: Beef kofta with tzatziki

This quick and easy meal is absolutely packed with flavour. It combines succulent spiced meat with crisp fresh vegetables and a tangy dressing. Plus the beauty of this recipe is that you can add the herbs and spices to suit your taste buds.

Preparation time: 20 minutes
Cooking time: 10 minutes
Serves: 4

IngredientsBeef Kofta with Tzatziki

  • 2 cloves garlic, peeled
  • 2 cups mint leaves
  • 1 cup low-fat Greek yoghurt
  • 1 Lebanese cucumber, grated and squeezed to remove extra moisture
  • 400gm lean beef mince
  • 2 tsp ground cumin
  • 2 tsp ground coriander
  • 1 tsp ground cinnamon
  • 1 brown onion, peeled and quartered
  • 1/2 cup flat leaf parsley
  • freshly ground or cracked black pepper, to taste
  • 2 Lebanese cucumbers, extra, cut into 1cm dice
  • 2 tomatoes, cut into 1cm dice
  • 1 red capsicum, cut into 1cm dice
  •  2 spring onions (including green tops), sliced
  • 4 wholemeal or wholegrain wrap bread

Cooking method

  1. Finely chop garlic and mint or place them into the bowl of a food processor and process until finely chopped.
  2. Transfer 1/3 of garlic and mint mixture to a small bowl and mix with grated cucumbers and yoghurt to make tzatziki. Set aside.
  3. Add onion and parsley to garlic and mint mixture and chop or process finely, then combine with mince, spices and season with pepper.
  4. Use clean hands to divide into 8 portions, shape each into a 12cm long sausage.
  5. Spray a barbeque, chargrill or griddle with oil and heat on high. Cook kofta for 8 minutes or until cooked through, turning every few minutes.
  6. In a medium sized bowl, combine cucumber, tomatoes, capsicum and spring onion.
  7. To serve, divide Lebanese bread, salad and tzatziki on plates and add 2 koftas to each.

Hint

  •  If time permits, cover and refrigerate koftas for 20 minutes or overnight before cooking.
  • Press kofta mix around a metal or pre-soaked wooden skewers for easy turning during cooking.

Variations

  •  Replace beef mince with lean chicken mince.
  • Add extra mint and parsley to the salad for a more intense flavour.

Nutrition information

per serve per 100g
Energy 2007 kJ 431 kJ
Protein 31 g 6.6 g
Fat, total 13.5 g 2.9 g
— saturated 6.1 g 1.3 g
Carbohydrate 52.6 g 11.3 g
— sugars 18.2 g 3.9 g
Sodium 498.1 mg 107 mg
Fibre 10.6 g 1.9 g

 

Recipe, image and nutrition information reproduced with permission from LiveLighter.

nutrition-australiaRecipe selected by Nutrition Australia Victorian Division. For more healthy recipes visit the Nutrition Australia website.

Last updated: November 29, 2016 at: 5:14 pm

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