Turkey Kofta with Cumin Scented Brown Rice

14 65 366
Ingredients Minutes Calories
Prep Cook Servings
20 min 45 min 4
Turkey Kofta with Cumin Scented Brown Rice
Health Rating

Ingredients


1 1/2 cup White onion (chopped)
5 clove(s) Garlic
4 ml Salt
1 1/2 tbsp Cumin (ground)
1/2 cup Parsley, fresh
1 large egg Egg
1/3 cup Bread crumbs, plain
1 tbsp Olive oil
1 cup Brown rice, medium-grain, dry
2 cup Vegetable stock/broth, gluten-free
1 cup Frozen green peas
1/2 cup Greek yogurt, plain, 2% M.F.
1 tsp Lemon juice
1/4 cup Cucumber (grated and squeezed to remove excess water)

Instructions


  1. Preheat oven to 400F and line baking sheet with parchment paper. 
  2. In blender, puree onions, garlic, salt, cumin, parsley, and egg together until smooth.
  3. In a large bowl, mix blended onion mixture together with ground turket and breadcrumbs.
  4. Form into 8 balls, place onto parchment lined tray and flatten into disks. Bake for 20 minutes or until the internal temperature reaches 165F.
  5. In a small pot, sautee onions in olive oil. Add cumin and toast until fragrant. 
  6. Add rice, salt and vegetable stick to the pot. Bring to a simmer and cook until liquid is absorbed and rice is cooked, approximately 20 minutes. Stir in frozen peas and let sit for 10 minutes. 
  7. To make Tzatziki sauce, mix Green yogurt, garlic, lemon juice, salt and cucumber together in a small bowl. 

Serve koftas with rice and topped with Tzatziki sauce. 


Nutrition Facts

Per Portion

Calories 366
Calories from fat 71
Calories from saturated fat 25.9
Total Fat 7.9 g
Saturated Fat 2.9 g
Trans Fat 0.1 g
Polyunsaturated Fat 3.8 g
Monounsaturated Fat 9.5 g
Cholesterol 50 mg
Sodium 1043 mg
Potassium 460 mg
Total Carbohydrate 60 g
Dietary Fiber 6.8 g
Sugars 6.7 g
Protein 13.9 g

Dietary servings

Per Portion


Grain 1.8
Meat Alternative 0.5
Milk Alternative 0.2
Vegetables 1.4

Energy sources


Pygal65%457.5786939224019236.0074230999008519%292.2546570780244194.095956027115415%339.79400738937284117.0029445543346665%19%15%CarbohydratesFatProtein
Lunch
Main