We have been eating from the freezer for a couple of weeks now – my attempt to free up some space for the Christmas goodies that are being tried and tested in our kitchen for the coming Christmas Newsletter and festive recipe posts. There seems to have been an over-order on extra lean minced/ground beef from the summer barbecue season, because we have quite a few icy packs lurking near the bottom. We have made good use in using some to make a ragu (see here), more to make lasagne (see here and here) and yet more for general burgers and meatballs. Last night I made a tried and tested old favourite …
lean beef koftas (flavoured with shallots, cumin, cinnamon and rose harissa paste). If you have never tried this paste then I urge you to do so – it really imparts the most amazing flavour to anything you partner it with. You’ll easily find it in the condiments or spices section of a supermarket. I serve simply with a little fat-free Greek yogurt mixed with, or dusted with a little cinnamon and a few salad leaves. They are also delicious with some roasted or grilled vegetables (see here). You can of course shape the mixture into meatballs rather than koftas if preferred.
BEEF AND ROSE KOFTAS
low-fat cooking spray or mist
2 shallots or 1 small onion, very finely chopped
1 tsp cumin seeds
1/2 tsp ground cinnamon
500 g/1 lb extra lean minced/ground beef
11/2 tsp rose harissa paste (I used Belazu brand)
salt and freshly ground black pepper
6 tbsp fat-free Greek yogurt
ground cinnamon to dust
- If you are preparing the koftas on wooden skewers then soak 6 of them in cold water for 30 minutes to prevent them from charring during cooking.
- Liberally spritz a small pan with the oil or mist. Heat, add the shallot or onion and fry for about 5 minutes until golden.
- Remove from the heat, add the cumin seeds and cinnamon and mix well. Allow to cool.
- Mix the beef with the cooled onion mixture, rose harissa paste and salt and pepper to taste. Using your hands, knead the mixture for 2-3 minutes or until well combined and smooth.
- Divide the mixture into 6 even pieces and, with dampened hands, shape each portion around the prepared skewers until it forms a sausage shape about 15 cm/6 inches long.
- Grill/broil for 8-10 minutes, turning 2-3 times during cooking until fully cooked through and there is no pink meat.
- Serve at once with a spoonful of Greek yogurt dusted with cinnamon and salad leaves or toasted vegetables if liked.
WLS PORTION: 1
CALORIES PER KOFTA: 122
PROTEIN: 19.5 g