EASY BAKED KOFTAS WITH TZATZIKI
These mouth-watering baked koftas are a family favourite. Super easy to prepare and delicious to share, it is the perfect way to bring people together. The koftas are baked for a healthy twist and served with probiotic rich tzatziki, leaving your gut feeling happy and balanced.
BENEFITS OF THE MAIN INGREDIENTS
Beef
Beef is a delicious source of animal protein and particularly rich in iron and B12, both vital for proper energy production. If you are fatigued often, giving your body a helping hand by enjoying red meat every now and again is a great idea. As a nutritionist, I enjoy beef a few times a month and tend to eat it more when I am menstruating.
Yoghurt
Tzatziki is the perfect side dip for these delicious and meaty koftas. A yoghurt based dip can help you up your probiotic intake, combined with hydrating cucumber, it is the perfect way to balance this meal.
Cucumber
This delicious fruit can help you up your water intake and an excellent way to add more fibre into your diet (if you eat it with the skin on) I often use it to bulk up my meals at a very low calorie cost.
Side note: I keep all my favourite herbs in the freezer so I am always prepared, thus why they look slightly wilted in pictures.
EASY BAKED KOFTAS WITH TZATZIKI
Serves 3-4
Ingredients
For the koftas
-500g minced beef
-1 onion, skin removed, chopped in half
-2 cloves of garlic, skin removed
-Large handful of parsley
-1 heaped teaspoon ground coriander
-1 heaped teaspoon ground cumin
-Salt (to taste/ be generous)
For the tzatziki
-4-6 tablespoons of natural greek yoghurt (ideally fermented/ kefir)
-1/2 large cucumber, deseeded and finely chopped
-Small bunch of mint leaves, finely chopped
-1/2 clove of garlic, pressed
-Salt (to taste)
To Serve
- Lemon wedges
-Chopped tomatoes or salad of choice
-Herb of choice
Method
- To a food processor, add the onion, garlic and parsley, pulse until finely chopped. Use a large bowl to mix the minced beef, onion mixture, ground coriander and cumin, add salt to taste. Mix well with your hands and knead into a large ball.
- Grab handfuls of the mixture and roll into desired shapes, line on a plate and rest in the fridge for 20-30 minutes (this is not essential, but helps keep their shape). I like to roll mine into large, almost cylinder like shapes, this way they bake beautifully on the outside and stay moist on the inside.
-Preheat your fan oven on 200 degrees/ gas mark 7. Place the koftas on a baking tray lined with baking paper or foil. Bake for 20-30 based on how well done you like them.
There is no need for oil, the fat from the beef melts beautifully when you bake the koftas.
-While the koftas are baking, make the tzatziki by combining the yoghurt, cucumber, mint and garlic, add salt to taste and it's ready.
-Serve the koftas alongside some chopped tomatoes, lemon and fresh herb of choice. I use bread as the starchy carbs in this meal, you can also use rice or couscous.
Iman The Nutritionist (BSc, ANutr)
Registered Private Nutritionist
Weight Management Specialist
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