Mediterranean Turkey & Zucchini Koftas
Juicy, herb-infused turkey and zucchini koftas pan-fried until golden. Served with a refreshing lemon-mint yogurt dip, this dish is a quick, light, and protein-packed meal inspired by Mediterranean flavors.
840 kalorie
$6 na porcję
$25 min
2 porcje
quick-easy, any cuisine
Składniki
- 400g ground turkey
- 1 medium zucchini (approx. 200g)
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 15g fresh parsley, chopped
- 10g fresh mint, chopped
- 1 teaspoon cumin powder
- 1 teaspoon coriander powder
- 1 tablespoon olive oil
- 150g plain low-fat yogurt
- 1/2 lemon, juiced
- Salt and black pepper to taste
Dostępne dla członków NutriPro.
Instrukcje
- 1.Grate the zucchini, place it in a clean kitchen towel, and squeeze firmly to remove all excess water. This is crucial for the koftas to hold their shape.
- 2.In a large bowl, combine the ground turkey, squeezed zucchini, chopped onion, 1 minced garlic clove, parsley, 10g of mint, cumin, and coriander. Season with salt and pepper.
- 3.Mix the ingredients with your hands until just combined, being careful not to overwork the mixture. Shape into 8-10 small, oval koftas.
- 4.Heat the olive oil in a large non-stick skillet over medium-high heat. Cook the koftas for 5-7 minutes per side, until browned and cooked through.
- 5.While the koftas cook, prepare the dip. In a small bowl, whisk together the yogurt, lemon juice, the remaining minced garlic clove, and 5g of chopped mint. Season with a pinch of salt.
- 6.Serve the warm koftas immediately with the cool yogurt dip alongside a fresh green salad.
Informacje odżywcze
38g
fat
24g
carbs
5g
fiber
98g
protein
Dlaczego ten przepis
This recipe is rich in lean protein from turkey to support muscle health and satiety. Zucchini adds valuable fiber and vitamins, while the probiotic-rich yogurt dip aids digestion, creating a perfectly balanced and nutritious meal.
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