booboocraig
Silver Member
BEEF KOFTAS WITH TZATZIKI
serves 2.....325cals.....14.3g fat per portion
250g extra lean mince
60g onion
1 clove garlic
1tsp oregano
160g (1) red pepper cubed
125g (1) medium courgette sliced
oil spray
TZATZIKI
100g cucumber, peeled and grated
150g fat free greek yogurt
1 galic clove crushed
1tbsp finely chopped mint
1) soak 4 wooden skewers in warm water or use metal one's
2) mix together mince,onion,garlic and oregano in food processor...roll into 8 balls
3) thread the meat koftas,pepper and courgette onto the skewers
4) lightly spray the vegetables with oil and place the skewers under a hot grill for 10-15 minutes until the meat is cooked through
5) make the tzatziki by pressing the cucumber in a sieve to release as much fluid as possible.
6) mix cucumber with the yogurt ,garlic,mint
7) serve hot
serve with the wholemeal pitta .....with portion of koftas.....460cal....16g fat
serves 2.....325cals.....14.3g fat per portion
250g extra lean mince
60g onion
1 clove garlic
1tsp oregano
160g (1) red pepper cubed
125g (1) medium courgette sliced
oil spray
TZATZIKI
100g cucumber, peeled and grated
150g fat free greek yogurt
1 galic clove crushed
1tbsp finely chopped mint
1) soak 4 wooden skewers in warm water or use metal one's
2) mix together mince,onion,garlic and oregano in food processor...roll into 8 balls
3) thread the meat koftas,pepper and courgette onto the skewers
4) lightly spray the vegetables with oil and place the skewers under a hot grill for 10-15 minutes until the meat is cooked through
5) make the tzatziki by pressing the cucumber in a sieve to release as much fluid as possible.
6) mix cucumber with the yogurt ,garlic,mint
7) serve hot
serve with the wholemeal pitta .....with portion of koftas.....460cal....16g fat