Chicken Kofta & Tzatziki With Lemon Dill Rice

Name: Chicken Kofta & Tzatziki With Lemon Dill Rice
Cuisine: European, Greek, Mediterranean
Ingredients: 500 mls of chicken stock; 1 sprinkle of salt; 3 cloves of garlic, crushed; 220 gms of basmati rice; 1 lemon, zested; 15 gms of dill, roughly chopped; 500 gms of chicken mince; 1 brown onion, finely diced; 10 gms of parsley, finely chopped; 1 egg; 15 gms of coriander, finely chopped; 1 1/2 tsp of cumin; 1/4 tsp of paprika; 1 sprinkle of pepper; 10 mls of extra virgin olive oil; 1 lebanese cucumber, diced; 2 tomatoes, diced; 1/4 red onion, sliced; 60 gms of baby spinach; 200 gms of tzatziki dip

5 steps

Updated at: Sat, 19 Oct 2024 01:48:39 GMT

Nutrition balance score

Good

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories556.4 kcal (28%)

Total Fat19.5 g (28%)

Carbs58.9 g (23%)

Sugars7.8 g (9%)

Protein34.1 g (68%)

Sodium596.2 mg (30%)

Fiber3.1 g (11%)

% Daily Values based on a 2,000 calorie diet

Instructions

Step 1

Make the rice: add chicken stock, salt and 1 clove of crushed garlic to a pot and bring to a boil. Stir in the rice and then turn the heat down to low and cover. Simmer for 20 minutes or until all liquid is absorbed. Turn off the heat and stir in the lemon zest and dill.

Step 2

Combine the chicken mince, onion, parsley, garlic, egg, coriander, cumin, paprika, salt and pepper. Mix with your hands and roll into 12 koftas.

Step 3

Heat oil in a large frypan over medium heat. Cook the chicken koftas for 10-12 minutes or until cooked through.

Step 4

Combine cucumber, tomatoes, red onion and spinach. Divide into four serves but store separately from rice and koftas.

Step 5

Divide rice into four serves and top with 3 koftas. When ready to serve, warm up and then serve alongside salad and 50g of tzatziki.