Heart-Healthy Beef Kofta
Savor the rich flavors of the Mediterranean with this Heart-Healthy Beef Kofta recipe, a nutritious twist on a beloved classic. Made with lean ground beef and infused with fragrant spices like cumin, coriander, and cinnamon, these koftas are elevated with the freshness of parsley and mint. Skillet-cooked in a touch of olive oil, they deliver a juicy, flavorful experience with minimal fat. Perfect for a wholesome weeknight meal or an inspiring addition to your healthy lifestyle, these koftas are served alongside creamy Greek yogurt and zesty lemon wedges for a refreshing finish. Ready in just 35 minutes, this high-protein, low-fat dish is a must-try for anyone seeking a balanced yet indulgent dining option.
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Recipe Information
Ingredients
- 500 grams lean ground beef (90% lean)
- 1 medium onion, finely chopped
- 0.5 cup fresh parsley, finely chopped
- 0.25 cup fresh mint leaves, finely chopped
- 3 large garlic cloves, minced
- 2 teaspoons ground cumin
- 2 teaspoons ground coriander
- 1 teaspoon ground paprika
- 0.5 teaspoon ground cinnamon
- 0.5 teaspoon black pepper
- 0.25 teaspoon cayenne pepper (optional)
- 0.5 teaspoon salt
- 2 tablespoons olive oil
- 1 cup plain Greek yogurt (to serve)
- 4 pieces lemon wedges (to serve)
Instructions
In a large mixing bowl, combine the lean ground beef, finely chopped onion, parsley, mint, minced garlic, ground cumin, coriander, paprika, cinnamon, black pepper, cayenne pepper (if using), and salt.
Mix the ingredients thoroughly using your hands, ensuring the spices and herbs are evenly distributed throughout the meat.
Divide the mixture into 8 equal portions and shape each portion into an elongated oval shape, similar to a sausage. Insert soaked wooden skewers or metal skewers into each kofta if desired.
Heat olive oil in a large non-stick skillet over medium heat.
Once the oil is hot, add the koftas to the skillet, leaving space between them to cook evenly.
Cook the koftas for about 3-4 minutes on each side, turning with tongs until they are browned on all sides and cooked through.
Remove from heat and let them rest for a couple of minutes before serving.
Serve the beef koftas with plain Greek yogurt and lemon wedges on the side.
Nutrition Facts
Calories |
1519 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 83.4 g | 107% | |
| Saturated Fat | 26.4 g | 132% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 383 mg | 128% | |
| Sodium | 1748 mg | 76% | |
| Total Carbohydrate | 61.0 g | 22% | |
| Dietary Fiber | 20.2 g | 72% | |
| Total Sugars | 22.4 g | ||
| Protein | 139.6 g | 279% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 999 mg | 77% | |
| Iron | 28.5 mg | 158% | |
| Potassium | 4011 mg | 85% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
