Heart-Healthy Kefta
Elevate your dinner menu with this delicious and nutritious recipe for **Heart-Healthy Kefta**, a lighter twist on the traditional Middle Eastern favorite. Made with lean ground turkey or chicken and enriched with protein-packed bulgur wheat, this dish is bursting with bold flavors from fresh herbs like parsley and mint, along with warming spices such as cumin, coriander, cinnamon, and paprika. Perfectly seared in heart-friendly olive oil and finished with a bright drizzle of lemon juice, these tender, golden-brown kefta patties are a guilt-free indulgence that’s packed with wholesome ingredients. Ready in just 35 minutes, this recipe is ideal for busy weeknights yet elegant enough to impress. Serve alongside a crisp green salad or whole-grain pita for an easy, nutritious meal that’s both satisfying and light. Tailored for those seeking healthy, flavorful options, this dish is a true crowd-pleaser!
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Recipe Information
Ingredients
- 500 g ground turkey or chicken (preferably lean)
- 50 g bulgur wheat
- 1 small red onion, finely chopped
- 3 garlic cloves, minced
- 30 g fresh parsley, chopped
- 15 g fresh mint, chopped
- 1 tsp ground cumin
- 1 tsp ground coriander
- 0.5 tsp ground cinnamon
- 0.5 tsp paprika
- 1 tsp salt
- 0.5 tsp black pepper
- 2 tbsp olive oil
- 2 tbsp lemon juice
Instructions
In a small bowl, soak the bulgur wheat in hot water for 15 minutes until it absorbs the water and softens. Drain any excess water and set aside.
In a large mixing bowl, combine the ground turkey or chicken, soaked bulgur, chopped red onion, minced garlic, parsley, mint, cumin, coriander, cinnamon, paprika, salt, and pepper.
Mix all the ingredients together using your hands until well combined, but avoid over-mixing to keep the kefta tender.
Divide the mixture into 12 equal portions and shape each portion into a small oval patty or sausage shape, about 2 inches long.
Heat olive oil in a large non-stick skillet over medium heat. Once hot, add the kefta pieces in batches, making sure not to overcrowd the pan.
Cook the kefta for about 3-4 minutes on each side or until they are evenly browned and cooked through.
Once all kefta are cooked, drizzle them with lemon juice to add a fresh and tangy flavor.
Serve immediately, accompanied with a heart-healthy green salad or whole grain pita.
Nutrition Facts
Calories |
1340 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 75.3 g | 97% | |
| Saturated Fat | 17.1 g | 86% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 400 mg | 133% | |
| Sodium | 2773 mg | 121% | |
| Total Carbohydrate | 58.2 g | 21% | |
| Dietary Fiber | 15.4 g | 55% | |
| Total Sugars | 5.4 g | ||
| Protein | 120.4 g | 241% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 296 mg | 23% | |
| Iron | 13.2 mg | 73% | |
| Potassium | 2108 mg | 45% | |
*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.
