Preparation Time: 20 minutes
Cooking Time: 45 minutes
Serves: 4 servings (8 koftas)
- 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.
- For every 1 cup of uncooked brown rice, you will get about 3 cups of cooked rice.
- Put leftovers away within 2 hours or sooner if they are in a warm location. Reheat leftovers to an internal temperature of 74°C (165°F). Discard uneaten leftovers after they have been reheated.
Ingredients
|
| Kofta: |
|
| Onion |
1 cup (250 mL), about 1 large
|
| Garlic |
4 cloves
|
| Fresh parsely |
1/2 cup (125 mL) |
| Salt |
1/2 tsp (2 mL)
|
| Ground cumin |
1 Tbsp (15 mL)
|
| Egg |
1
|
| Ground turkey |
1 lb (454 g)
|
| Breadcrumbs |
1/3 cup (75 mL)
|
| Rice: |
|
| Onion |
1/2 cup (125 mL), about ½ large |
| Olive oil |
1 Tbsp (15 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: |
|
| Cucumber |
¼ cup (60 mL), about 1/3 medium cucumber |
| Fat free Greek yogurt |
1/2 cup (125 mL)
|
| Garlic |
1 clove
|
| Lemon juice |
1 tsp (5 mL)
|
| Salt |
¼ tsp (1 mL)
|
Directions
For the koftas:
-
Wash hands with soap and warm water for at least 20 seconds. Clean all countertops and equipment used for food preparation.
-
Preheat oven to 400°F (200°C) and line baking sheet with parchment paper.
-
Gently rinse onion, garlic and parsley under cool running water. Roughly chop onion, garlic and parsley then place in a blender along with salt, cumin, and egg. Blend until smooth then transfer mixture into a large bowl.
-
Add ground turkey and breadcrumbs to mixture. With washed hands, form into 8 kofta balls, place onto parchment-lined tray and flatten into disks. Wash hands with soap and warm water for at least 20 seconds after forming balls.
- Bake for 20 minutes until the internal temperature of each kofta reaches 74 ºC (165ºF) on a digital food thermometer.
For the rice:
- Gently rinse onion under cool running water. Use separate equipment for handling raw and cooked food. Chop onion. In a small pot, sauté onions in olive oil. Add cumin and toast until fragrant.
- 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.
For the tzatziki sauce:
- Gently rinse cucumber and garlic under cool running water. Use separate equipment for handling raw and cooked food. Finely grate cucumber then squeeze to remove excess water; place in medium bowl. Mince garlic; add to bowl. Stir in yogurt, lemon juice, and salt; mix well. 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 – March 27, 2024