Spiced Koftes with Minted Yogurt Dip

spiced koftes with minted yogurt dip

Spiced Koftes with Minted Yogurt Dip

No ratings yet
Servings: 4
Calories: 236

Ingredients
 

  • 1 tbsp cumin seeds
  • 3 oz very low fat natural yogurt
  • 1 tbsp mild curry paste
  • 4 spring onions finely sliced
  • 1/2 red pepper deseeded and finely diced
  • 2 tbsp chopped coriander leaves
  • salt and freshly ground black pepper
  • 1 lb skinless boneless chicken breast
  • Fry Light for spraying

for the minted yogurt dip:

  • 3 1/2 oz very low fat natural fromage frais
  • 2 oz very low fat natural yogurt
  • 1 tbsp mint jelly
  • 1 tbsp chopped fresh mint

to serve:

  • mint leaves
  • lime wedges

Instructions

  • Dry-fry the cumin seeds in a small pan over a low heat for 1 - 2 minutes, until the seeds release their aroma. Tip into a large bowl. Add the yogurt, curry paste, spring onions, red pepper and coriander; season and mix well.
  • Place the chicken in a food processor and blend until fairly smooth. Add to the yogurt mixture and mix well, using your fingers. Divide the mixture into 12 portions and shape each portion into a ball. Place on a non-stick baking tray and chill for 10 minutes.
  • Meanwhile, make the minted yogurt dip. Combine all the ingredients in a small bowl. Season with salt and pepper to taste, cover and set aside.
  • To cook, preheat the grill. Spray the koftes lightly with Fry Light and grill for 8 - 10 minutes, turning occasionally, until cooked through. Serve hot, garnished with mint leaves and lime wedges, and accompanied by the dip.
Calories: 236 kcal
Carbohydrates: 10 g
Protein: 28 g
Fat: 9g
Saturated Fat: 4 g
Trans Fat: 1 g
Cholesterol: 91 mg
Sodium: 273 mg
Potassium: 635 mg
Fiber: 1 g
Sugar: 6 g
Vitamin A: 1468 IU
Vitamin C: 24 mg
Calcium: 117 mg
Iron: 2 mg
Ingredients Chicken
Save to Favorites
Close

No account yet? Register

Leave A Comment

Your email address will not be published. Required fields are marked *

Recipe Rating