Tips: 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.
580 cal Serves 4 (8 koftas)
Prep time: 0h 20m
Cook time: 0h 45m
Total time: 1h 05m
Ingredients | |||
Koftas: | |||
1 cup | Onion, chopped | 250 mL | |
4 cloves | Garlic, minced | ||
½ tsp | salt | 2 mL | |
1 Tbsp | Ground cumin | 15 mL | |
½ cup | Fresh parsley | 125 mL | |
1 | egg | ||
1 lb | Ground turkey | 454 g | |
1/3 cup | Breadcrumbs | 75 mL | |
Rice: | |||
1 Tbsp | Olive Oil | 15 mL | |
½ cup | Onion, chopped | 125 mL | |
½ Tbsp | Ground cumin | 7 mL | |
1 cup | Brown rice | 250 mL | |
¼ tsp | Salt | 1 mL | |
2 cups | Low sodium vegetable stock | 500 mL | |
1 cup | Frozen peas | 250 mL | |
Tzatziki Sauce: | |||
½ cup | Fat free Greek yogurt | 125 mL | |
1 | Garlic, minced | ||
1 tsp | Lemon juice | 5 mL | |
¼ tsp | Salt | 1 mL | |
¼ cup | Cucumber, grated and squeezed to remove excess water | 60 mL |
Directions
- Preheat oven to 400°F (200°C) and line baking sheet with parchment paper.
- In blender, puree onions, garlic, salt, cumin, parsley and egg together until smooth.
- In a large bowl, mix blended onion mixture together with ground turkey and breadcrumbs.
- 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).
- 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.
- 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.
Nutritional information Per serving | |
Calories | 580 |
Protein | 40 g |
Total fat | 20 g |
Carbohydrates | 60 g |
Fibre | 6 g |
Sodium | 760 mg |
Calcium | 70 mg |
Iron | 3 mg |
Original source: Turkey Koftas with Cumin Scented Brown Rice | Brunet, 2023.