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Lamb Kofta w/- Tabouli Salad


Serves 4

Spiced lamb balls, oven baked until golden and served with crispy tabouli salad.

Per serving: 1044.6kj (249.5cal); 10.13g total fat (4.1g saturated fat)


You’ll need

500gms lean lamb mince
1 tbsp water
1/2 red onion, finely chopped
1/2 cup fresh parsley, finely chopped
2 garlic cloves, minced
1/2 tsp ground cumin
1/2 tsp sumac (available from asian delis and supermarkets)
1/4 tsp cinnamon
1 tbsp tomato paste
1 tbsp flour
1 egg white, lightly beaten
1/2 tsp cayenne pepper (optional)
Salt & pepper
A little olive oil spray

2 cups green lettuce (your fave – iceberg, butter,cos…), chopped
Handful each of fresh parsley and mint, roughly chopped
1 telegraph cucumber (or 2 lebanese), sliced down middle, seeds scooped out, ribboned with potato peeler
1 punnet cherry tomatoes, halved
1/2 red onion, finely sliced
1 tsp sesame seeds, toasted
Mediterranean salad dressing (optional)

Let’s go

Combine lamb mince, water, onion, parsley, garlic, cumin, sumac, cinnamon, cayenne pepper (if using) and tomato paste in a bowl. Add flour, egg white and stir until combined. Season with salt and pepper. Divide mixture into balls, using about 1 tablespoon for each one. Place on a tray or plate, cover and pop in the fridge until you are ready to cook them. Remove kofta from the fridge 30 minutes before you want to cook allowing them to reach room temperature and heat the oven to 180ºc. Spray a shallow baking tray with oil and arrange kofta. Spray kofta lightly with oil and bake in oven for 20 minutes until golden brown and cooked through. Serve with salad.

To make salad, pile everything into a salad bowl and top with dressing (if using). Serve with hot pita bread and few lemon wedges.

Why it’s good for you
Kofta are usually fried in oil. This recipe uses lean meat plus the kofta is baked using a little spray. I have given you the option of having dressing or not because sometimes you just don’t feel like it and a little fresh lemon juice works just as well.
Kofta and Salad (without dressing) 1044.6kj (249.5cal); 10.13g total fat (4.1g saturated fat); 2.9g fibre
Dressing: 190kj (45.4cal); 4g total fat (0.6g saturated fat)


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