Saturday, July 4, 2009

Core Open Beef Kofta Topped with Salad

Inspired by MasterChef George

Serves: 6

Difficulty: Easy, but need to watch timing

  • 1 garlic clove, finely sliced
  • 1 large onion, finely diced
  • 2 tsp olive oil
  • 550g lean beef mince
  • 3 TB chopped parsley
  • rind of 1 lemon finely grated
  • 1 egg
  • 1 TB seeded mustard
  • 3 TB finely chopped coriander
  • 1 TB cumin powder
  • 30g wholegrain breadcrumbs (1 thin slice bread in food processer)
  • 6 mini pitas, I usually use rye (Core) but pictured with Wholemeal

To serve:

  • 200g Fat Free Natural Yoghurt
  • handful coriander with roots removed
  • handful spinach leaves
  • carrot ribbons (use peeler)
  • cherry tomatoes, halved
  • 1-2 Lebanese cucumbers or 1/3 continental, sliced thin
  • red onion, sliced thin
  • 1/2 a red capsium sliced thin
Put a medium sized non stick pan on to warm at medium with the olive oil.
Fry the garlic and onion until wilted and translucent, then cool the mix.
In a large bowl mix the mince, parsley, lemon rind, egg, breadcrumbs, mustard, chilled onion/garlic mixture, spices. Add salt and pepper if desired.
Divide the meat mix into 6 balls.
Put each ball on 1 pita bread and squish down evenly to edges.
Heat fry pan, spray with a little oil and fry the kofta base down for 2 minutes to ensure a crunchy base.
Transfer to griller and grill for 6 minutes.
Top pita/meat with a big dollop of yoghurt and the salad.

Not on Core? The total Points for this recipe is 37.5 pts, or 6 pts each
(calculations assume pitas are 2.5 pts each, please check your brand as they vary greatly)