Preparation Time: 20 minutes
Cooking Time: 45 minutes
Serves: 4 servings (8 koftas)
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Store brown rice in the fridge once package is open to increase its shelf life. It will keep for 6-12 months in the fridge while only 3-6 months in the pantry.
Ingredients
|
Kofta: |
|
Onion, chopped |
1 cup (250 mL)
|
Garlic, minced |
4 cloves
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Salt |
1/2 tsp (2 mL)
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Ground cumin |
1 Tbsp (15 mL)
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Fresh parsley |
1/2 cup (125 mL)
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Egg |
1
|
Ground turkey |
1 lb (454 g)
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Breadcrumbs |
1/3 cup (75 mL)
|
Rice: |
|
Olive oil |
1 Tbsp (15 mL)
|
Onion, chopped |
1/2 cup (125 mL)
|
Ground cumin |
1/2 Tbsp (7 mL)
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Brown rice |
1 cup (250 mL)
|
Salt |
1/4 tsp (1 mL)
|
Low sodium vegetable stock |
2 cups (500 mL)
|
Frozen peas |
1 cup (250 mL)
|
Tzatziki Sauce: |
|
Fat free Greek yogurt |
1/2 cup (125 mL)
|
Garlic, minced |
1
|
Lemon juice |
1 tsp (5 mL)
|
Salt |
¼ tsp (1 mL)
|
Cucumber, grated and squeezed to remove excess water |
¼ cup (60 mL)
|
Directions
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Preheat oven to 400°F (200°C) and line baking sheet with parchment paper.
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In blender, puree onions, garlic, salt, cumin, parsley and egg together until smooth.
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In a large bowl, mix blended onion mixture together with ground turkey and breadcrumbs.
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Form into 8 balls, place onto parchment lined tray and flatten into disks. Bake for 20 minutes or until the internal temperature reaches 165°F (74°C).
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In a small pot, sauté onions in olive oil. Add cumin and toast until fragrant.
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Add rice, salt and vegetable stock to the pot. Bring to a simmer and cook until liquid is absorbed and rice is cooked, approximately 20 minutes. Stir in frozen peas and let sit for 10 minutes.
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To make Tzatziki sauce, mix Greek yogurt, garlic, lemon juice, salt and cucumber together in a small bowl.
Serve koftas with rice and topped with tzatziki sauce.
Optional: Save 4 koftas to make Turkey and Spaghetti Squash Shepherd’s Pie the next day.
Nutrition Information per serving:
Calories: 580 kcal
Protein: 40 g
Fat: 20 g
Carbohydrate: 60 g
Fibre: 6 g
Sodium: 760 mg
Calcium: 70 mg
Iron: 3 mg
Last Update – September 6, 2017