Quick Lamb Kofta with Harissa Yogurt Sauce

Gluten Free
Health score
1%
Quick Lamb Kofta with Harissa Yogurt Sauce
20 min.
4
419kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black
  • teaspoons bottled garlic minced
  • 0.5 teaspoon pepper red crushed
  • tablespoons cilantro leaves fresh minced
  • tablespoons green onions thinly sliced
  • teaspoon ground coriander 
  • teaspoon ground cumin 
  • 3.5 ounce boil-in-bag jasmine rice 
  • pound lamb lean
  • tablespoons onion fresh grated
  • 0.5 cup yogurt plain 2% greek-style
  • tablespoons yogurt plain 2% greek-style
  • 0.3 cup bottled roasted bell pepper red chopped
  • teaspoon saffron threads 
  • 0.3 teaspoon salt 
  • 0.5 teaspoon salt 
  • teaspoon turmeric 

Equipment

  • frying pan

Directions

  1. To prepare rice, cook boil-in-bag jasmine rice and saffron in boiling water according to package directions.
  2. Drain; fluff rice with a fork.
  3. Sprinkle with green onions.
  4. While rice cooks, prepare kofta.
  5. Combine cilantro and next 9 ingredients (through lamb); shape into 12 oblong patties.
  6. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray.
  7. Add patties to pan; cook 10 minutes or until done, turning occasionally to brown on all sides.
  8. While kofta cooks, prepare sauce.
  9. Combine 1/2 cup yogurt and remaining ingredients.
  10. Serve sauce with kofta and rice.

Nutrition Facts

Calories419kcal
Protein22.14%
Fat54.35%
Carbs23.51%

Properties

Glycemic Index
83.05
Glycemic Load
12.72
Inflammation Score
-10
Nutrition Score
5.7404347567455%

Flavonoids

Isorhamnetin
0.25mg
Kaempferol
0.13mg
Myricetin
0.04mg
Quercetin
1.48mg

Nutrients percent of daily need

Calories:419.02kcal
20.95%
Fat:25.31g
38.94%
Saturated Fat:12.2g
76.24%
Carbohydrates:24.63g
8.21%
Net Carbohydrates:23.49g
8.54%
Sugar:2.28g
2.53%
Cholesterol:88.06mg
29.35%
Sodium:669.62mg
29.11%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.2g
46.39%
Manganese:0.43mg
21.66%
Iron:2.67mg
14.84%
Calcium:88.66mg
8.87%
Phosphorus:82.24mg
8.22%
Vitamin C:6.33mg
7.68%
Selenium:5.3µg
7.58%
Vitamin K:7.56µg
7.2%
Vitamin B6:0.13mg
6.27%
Vitamin B2:0.09mg
5.07%
Copper:0.1mg
4.94%
Potassium:165.87mg
4.74%
Magnesium:18.92mg
4.73%
Fiber:1.14g
4.54%
Vitamin B5:0.44mg
4.41%
Zinc:0.66mg
4.39%
Vitamin A:210.74IU
4.21%
Vitamin B1:0.05mg
3.09%
Vitamin B3:0.61mg
3.03%
Vitamin B12:0.15µg
2.51%
Folate:9.66µg
2.41%
Vitamin E:0.2mg
1.37%
Source:My Recipes