High-protein recipe: Mediterranean beef kofta : The Marbled Meat Club

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High-protein recipe: Mediterranean beef kofta

High-protein recipe: Mediterranean beef kofta

Kofta is a meatball or meatloaf consisting of minced or ground meat—usually beef or lamb—mixed with spices and/or onions. A popular dish in Mediterranean countries.

INGREDIENTS

1 pound Ground Beef (93% lean or leaner)

1/2 cup minced onions

1 tablespoon olive oil

1/2 teaspoon salt

1/2 teaspoon ground coriander

1/2 teaspoon ground cumin

1/4 teaspoon ground cinnamon

1/4 teaspoon allspice

1/4 teaspoon dried mint leaves

Serving Suggestions:

Serve koftas on warmed pita bread with rice, hummus and prepared tzatziki sauce as desired

No. Servings:

4 servings

Cooking time:

25 minutes

INSTRUCTIONS

Kofta is a meatball or meatloaf consisting of minced or ground meat—usually beef or lamb—mixed with spices and/or onions. A popular dish in Mediterranean countries.

  1. Combine ground beef, onion, oil, salt, coriander, cumin, cinnamon, allspice and mint leaves in a large bowl, mixing lightly but thoroughly.
  2. Shape quarter of beef mixture around 8-inch bamboo skewers leaving approximately 1 to 2 inches at bottom of skewer. Make small indentations in beef mixture with fingers approximately 1 inch apart along the kofta. Repeat with remaining beef mixture and 3 skewers.
  3. Refrigerate beef at least 10 minutes.
  4. Place koftas in center of grid over medium, ash-covered coals. Grill, uncovered, 12 to 14 minutes or until instant-read thermometer inserted horizontally into thickest part of koftas registers 160°F, turning occasionally.

Test Kitchen Tips

Kofta is a meatball or meatloaf consisting of minced or ground meat mixed with spices and/or onions. 

Beef mixture can be prepared in a food processor.  Add onion to food processor and pulse until onion is minced. Add beef, oil, salt and spices.; blend until well mixed and mixture forms a ball.

When grilling koftas, do not turn them until you can do so without koftas breaking apart.

Cooking times are for fresh or thoroughly thawed Ground Beef. Ground Beef should be cooked to an internal temperature of 160ºF. Color is not a reliable indicator of Ground Beef doneness.

NUTRITIONAL INFORMATION FOR MEDITERRANEAN BEEF KOFTA

Nutrition information per serving: 216 calories; 12 g fat (4 g saturated fat; 6 g monounsaturated fat); 84 mg cholesterol; 264 mg sodium; 2 g carbohydrate; 0.6 g fiber; 26 g protein; 6.2 mg niacin; 0.4 mg vitamin B6; 2.8 mcg vitamin B12; 3.0 mg iron; 21 mcg selenium; 6.4 mg zinc; 71.25 mg choline.
This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, selenium and zinc; and a good source of iron and choline.
Image/recipe courtesy of the Beef Checkoff and www.BeefItsWhatsForDinner.com

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