Koftas with chimichurri

Nutrition content per serve

Energy: 514 calories (2,151kJ) | Protein: 41g | Carb: 5g | Sugar: 2g | Total fat: 35g | Sat fat: 9g | Fibre: 7g | Serves: 6 Yields: 12 koftas | Total time: 50 minutes

* Approximate values from Xyris Foodworks software

Ingredients:

Kofta

• 1kg lean beef mince
• 2 tsp cumin
• 1 tsp paprika
• 1 tsp cinnamon
• 1tsp garlic
• 1 medium onion, grated
• 1 handful flat leaf parsley, chopped
• 1 handful mint leaves, chopped
• 1 egg

Chimichurri

• 1 cup continental parsley leaves, stems removed
• ¼ cup fresh oregano leaves, stems removed
• ¼ cup fresh coriander leaves, stems removed
• 1/3 cup Spanish onion
• 3 cloves garlic
• ½ cup extra virgin olive oil
• ¼ cup red wine vinegar
• 1 lime freshly squeezed
• ½-1 tsp chilli flakes
• 1 tsp salt
• 1 tsp mild paprika

Directions:

1. In a medium bowl, combine mince, herbs and spices, and season with pepper.
2. Using clean hands divide into 12 portions, shape each into a 12cm long koftas. Feed each one onto metal or pre-soaked wooden skewers.
3. Spray a barbeque, grill with oil and heat on high. Cook koftas for 8 minutes or until cooked through, turning every few minutes.
4. For the chimichurri, roughly chop parsley, oregano, coriander, onion and garlic. Pulse in a blender until combined.
5. Add olive oil, red wine vinegar, lime, chilli flakes and paprika. Pulse until mixed through. Season to taste.   

Notes:

• The roasted cauliflower and tahini salad (recipe here) or the Eggplant, tomato and pine nut tray bake (recipe here) would be a great accompaniment to this dish to fulfill ½ plate of vegetables in your meal.

Why it’s good for you:

• Beef is a great source of the amino acid Tryptophan, that assists with the production of our ‘happy hormone’ serotonin
• Choosing lean beef mince reduces the not so good ‘saturated fat’. This assists with minimising contribution to raising cholesterol levels.

All information contained in this recipe has been prepared by CBHS health professionals and is intended for general information purposes only. The information provided should not be relied upon as medical advice and does not supersede or replace a consultation with a suitably qualified healthcare professional.

References:

1. Friedman M. Analysis, Nutrition, and Health Benefits of Tryptophan. Int J Tryptophan Res. 2018 Sep 26;11:1178646918802282. doi: 10.1177/1178646918802282. PMID: 30275700; PMCID: PMC6158605.
2. Li D, Siriamornpun S, Wahlqvist ML, Mann NJ, Sinclair AJ. Lean meat and heart health. Asia Pac J Clin Nutr. 2005;14(2):113-9. PMID: 15927927.