PREP TIME: 20 MINUTES TOTAL TIME: 30 MINUTES MAKES 4 SERVINGS MUFA: PINE NUTS, OLIVE OIL PREP TIME: 20 MINUTES TOTAL TIME: 30 MINUTES MAKES 4 SERVINGS MUFA: PINE NUTS, OLIVE OIL
Koftas are basically Middle Eastern meatballs. They are traditionally made with ground lamb, but you can use lean ground beef or even ground turkey, if you like.
1 tomato, chopped
½ cup 0% plain Greek yogurt
2 tablespoons olive oil
2 tablespoons chopped fresh mint
1 tablespoon lemon juice
½ teaspoon salt, divided
1 pound lean ground lamb
¼ cup pine nuts, chopped
2 tablespoons chopped fresh cilantro
2 cloves garlic, minced
1 teaspoon ground cumin
1. In a medium bowl, combine the tomato, yogurt, oil, mint, lemon juice, and ¼ teaspoon of the salt until blended. Set the sauce aside.
2. In a large bowl, combine the lamb, pine nuts, cilantro, garlic, cumin, and the remaining ¼ teaspoon salt until well mixed. With damp hands, shape the lamb mixture into eight 4″ oval shapes. Thread lengthwise onto eight 8″ skewers, tapering the ends of each oval.
3. Coat a grill rack or nonstick grill pan with cooking spray and preheat it to medium. Grill the skewers for 8 minutes, turning occasionally, until the lamb is browned and cooked through. Serve with the sauce.
Nutrition per serving: 305 calories, 27 g protein, 5 g carbohydrates, 20 g total fat, 4.5 g saturated fat, 1 g fiber, 399 mg sodium
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Serve with ½ cup brown rice (109). TOTAL MEAL: 414 calories |