Recipe

Turkey Koftas with Cumin Scented Brown Rice

 

Preparation Time: 20 minutes

Cooking Time: 45 minutes

Serves: 4 servings (8 koftas)

Tips

  1. 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

Salt

1/2 tsp (2 mL)

Ground cumin

1 Tbsp (15 mL) 

Fresh parsley

1/2 cup (125 mL)

Egg

Ground turkey

1 lb (454 g) 

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) 

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

  1. Preheat oven to 400°F (200°C) and line baking sheet with parchment paper.
  2. In blender, puree onions, garlic, salt, cumin, parsley and egg together until smooth.
  3. In a large bowl, mix blended onion mixture together with ground turkey and breadcrumbs.
  4. 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).
  5. In a small pot, sauté onions in olive oil. Add cumin and toast until fragrant.
  6. 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.
  7. 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

Mail Icon Phone Icon

If you have questions about what you've read here, or other questions about food, nutrition or healthy eating, click to email our Registered Dietitians or call 1-877-510-5102.