Chicken and apricot kofte bowls

chicken & apricot kofta protein prep bowls This a recipe that you can batch-make and turn for easy lunches throughout the week. Transportable too, so pack up and enjoy in the office to save spending extortion prices on average salad. store leftovers for 3 days. if you want to reheat, remove the koftas and warm up; you can even grab a kofta as a snack. You will need to serve 4 for the kofta 500g chicken mince (or sub any mince you like) 1 courgette, grated 120g dried apricots, diced 2 tsp ras el hanout 1 tsp garlic powder 1 egg zest of 1 lemon for the yoghurt sauce 200g thick yoghurt 1/2 tsp garlic powder Squeeze of lemon for the pickle 2 red onions 100ml white wine vinegar 1 tsp sugar For the bowls (for 1) 3 tbsp cooked grains Handful of rocket Handful of cherry tomatos 20g feta Sprinkle of pomegrante seeds In a large bowl, add the chicken mince, grated courgette, 1 egg, chopped apricots, spices, garlic and a generous seasoning of salt and pepper. Mix gently until combined. Using 2 tbsp spoons, shape into koftas and place onto a non stick baking tray (or into the air fryer basket) Bake at preheated 200c fan for 20 minutes until golden and cooked through but still juicy. Warm 100ml white wine vinegar and 100ml water and 1 tsp of sugar until near simmering. Thinly slice the onion and add to the warm pickle mix. Leave as long as possible. Mix the yoghurt with garlic granules, lemon juice and season with salt to taste. Once the koftas are done, assemble the bowl. Add some cooked grains, rocket, tomatoes, feta, pickled onions, 3 koftas and a dollop of garlic yoghurt. Store the koftas in an airtight container for 3 days or feel free to assemble the bowls to grab and go in the week.

Good

% Daily Values based on a 2,000 calorie diet