Meat Lite: Veggie-Chicken Koftas

Gluten Free
Health score
7%
Meat Lite: Veggie-Chicken Koftas
45 min.
4
211kcal

Suggestions


Welcome to a delightful culinary adventure with our Meat Lite: Veggie-Chicken Koftas! This gluten-free dish is not only a feast for the senses but also a healthy option that packs a punch of flavor while keeping the calorie count low at just 211 kcal per serving. Perfect for lunch or dinner, these koftas are a fantastic way to enjoy a satisfying meal without the heaviness of traditional meat dishes.

Imagine tender, juicy chicken thighs blended with the rich, earthy flavors of eggplant, complemented by the crunch of roasted pistachios. The addition of aromatic spices like cumin and a hint of cayenne brings a warm, inviting heat that will tantalize your taste buds. Plus, the creamy Greek yogurt adds a luscious touch, making each bite a delightful experience.

Whether you're looking to impress guests at a dinner party or simply want to treat yourself to a wholesome meal, these koftas are sure to please. They are easy to prepare, taking just 45 minutes from start to finish, and can be made ahead of time for added convenience. So, roll up your sleeves and get ready to savor the deliciousness of these Veggie-Chicken Koftas that are as nutritious as they are flavorful!

Ingredients

  • tablespoons canola oil 
  • pinch ground pepper 
  • 0.5 teaspoon cumin divided
  • 12 ounces eggplant grated peeled
  •  garlic clove minced
  • 1.8 teaspoons kosher salt divided
  • 0.5 large onion minced
  • 10  pepper black
  • tablespoons greek yogurt plain greek-style
  • 0.5 cup roasted salted shelled
  • ounces chicken thighs boneless skinless ( two thighs)

Equipment

  • food processor
  • bowl
  • frying pan
  • aluminum foil
  • kitchen towels
  • colander

Directions

  1. Trim any excess fat from the chicken thighs and cut into 1-inch chunks.
  2. Sprinkle the chicken with 1/4 teaspoon salt, 1/4 teaspoon cumin, the cayenne, and the black pepper.
  3. Put the seasoned chicken in a sealed container and refrigerate and until needed.
  4. Arrange the shredded eggplant in a colander and toss with 1 teaspoon salt.
  5. Drain (over the sink or over a bowl) for 15 minutes.
  6. While the eggplant is draining, heat the canola oil over medium heat in a large saute pan and add the onions, 1/2 teaspoon salt and 1/4 teaspoon cumin. Cook, stirring often, for about 15 minutes, until the onions have softened and begin to brown.
  7. Rinse the eggplant thoroughly with cold water.
  8. Place the eggplant in the center of clean kitchen towel and squeeze dry.
  9. Add to the saute pan with the onions.
  10. Add the garlic. Cook, stirring almost constantly, for another 15 minutes, until the eggplant is tender and the mixture is lightly browned.
  11. Spread the mixture out onto a dinner plate and place in the refrigerator or freezer until chilled.
  12. When the vegetable mixture is completely chilled, add the reserved chicken chunks, the vegetable mixture, the pistachios, and the yogurt to a food processor. Process in 1-second pulses until a paste forms but you can still see small bits of chicken. Form into rounded tablespoon-sized balls and flatten into disks. Chill in the refrigerator for at least 1 hour or up to overnight.
  13. To cook, preheat your broil and place koftas on a foil-lined baked dish about 4 to 6 inches from the heating element. Cook two to four minutes per side, until some charring appears and kofta are cooked through.

Nutrition Facts

Calories211kcal
Protein36.94%
Fat45.77%
Carbs17.29%

Properties

Glycemic Index
39
Glycemic Load
1.58
Inflammation Score
-4
Nutrition Score
12.994347937729%

Flavonoids

Delphinidin
72.88mg
Isorhamnetin
0.94mg
Kaempferol
0.13mg
Myricetin
0.03mg
Quercetin
3.87mg

Nutrients percent of daily need

Calories:211.25kcal
10.56%
Fat:10.88g
16.74%
Saturated Fat:1.55g
9.71%
Carbohydrates:9.25g
3.08%
Net Carbohydrates:5.68g
2.06%
Sugar:4.08g
4.54%
Cholesterol:72.87mg
24.29%
Sodium:1088.68mg
47.33%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.76g
39.51%
Selenium:22.45µg
32.07%
Vitamin B6:0.6mg
30.1%
Manganese:0.59mg
29.43%
Vitamin B3:5.51mg
27.54%
Phosphorus:216.18mg
21.62%
Vitamin B1:0.23mg
15.52%
Potassium:526.65mg
15.05%
Fiber:3.57g
14.27%
Vitamin K:13.84µg
13.18%
Vitamin B2:0.22mg
12.97%
Vitamin B5:1.23mg
12.32%
Vitamin E:1.67mg
11.12%
Zinc:1.66mg
11.09%
Magnesium:40.97mg
10.24%
Vitamin B12:0.57µg
9.44%
Copper:0.17mg
8.36%
Iron:1.3mg
7.21%
Folate:25.59µg
6.4%
Vitamin C:3.76mg
4.56%
Calcium:43.66mg
4.37%
Vitamin A:61.23IU
1.22%