Spiced Koftes with Minted Yogurt Dip
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