Beef Koftas with Sweet Onions

Name: Beef Koftas with Sweet Onions
Prep time: 25 min
Cook time: 10 min
Total time: 35 min
Cuisine: Middle Eastern, Moroccan, African
Ingredients: 1/2 Red Onion (73g), thinly sliced; 1 Fresh Lemon (99g), zest finely grated, juiced; 1 Teaspoons Brown Sugar (4g); 1/4 Cups Couscous (50g); 230g Lean Beef Mince, Raw; 2 Cloves Garlic (6g), crushed; 1/2 Cups Mint Leaves (20g), half finely chopped; 1 Teaspoons Ground Cumin (2g); 1g Olive Oil Spray; 80g Low Fat Natural Yoghurt

5 steps

Prep:25minCook:10min

Updated at: Thu, 17 Aug 2023 04:47:00 GMT

Nutrition balance score

Good

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories369.7 kcal (18%)

Total Fat13.3 g (19%)

Carbs32.1 g (12%)

Sugars7.2 g (8%)

Protein29.7 g (59%)

Sodium113.9 mg (6%)

Fiber2.7 g (10%)

% Daily Values based on a 2,000 calorie diet

Ingredients

2 servings

73gRed Onion

thinly sliced

99gFresh Lemon

zest finely grated, juiced

4gBrown Sugar

50gCouscous

230gLean Beef Mince

20gMint Leaves

80glow fat natural yoghurt

Instructions

Step 1

Combine onion, lemon juice and sugar in a non-metallic bowl. Mix well and set aside.

Step 2

Place couscous into a small heatproof bowl and pour over 1/4 cup (60ml) boiling water. Cover tightly and set aside for 5 minutes or until liquid is absorbed. Use a fork to fluff up grains.

Step 3

Preheat barbecue grill or flat plate on medium heat. Combine beef mince, garlic, chopped mint, cumin, couscous and lemon zest in a bowl. Season with freshly ground black pepper. Mix well with your hands. Divide mixture into four equal portions and shape around skewers to form koftas.

Step 4

Spray koftas with oil. Cook for 10 minutes, turning occasionally, until browned and cooked through.

Step 5

Serve with onions, yoghurt and remaining mint.

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