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Free Healthy Recipe - Beef Kofta ( used to make Beef Kofta and Tabouleh Wrap)

Dairy free, Gluten free, Low carbohydrate, Low GI, Low sugar

This healthy lunch box recipe is courtesy of NSW Cancer Council. For more recipes and to use their interactive healthy lunch box builder visit healthylunchbox.com.au

Ingredients

500 grams beef - organic, minced

1 small brown onion, grated

1 carrot grated

1 zucchini grated and liquid squeezed out

¼ cup parsley, chopped

1 tsp garlic, minced

1½ tsp cumin, ground

1 egg beaten

1 tbs extra virgin olive oil (see olive oil)

Method

Make the tabouleh (see recipe link) and use wrap bread (ideally wholegrain)

Combine all ingredients (except olive oil) in a bowl, mixing together with your hands. Divide the mixture into 12 portions and shape each into a log.
Heat the oil in a large frying pan over medium heat. Add the koftas and cook, turning occasionally, for 10 minutes or until golden brown and cooked through.
Variation:
Replace beef mince with chicken or lamb mince for an alternative.

Assemble the beef Kofta and tabouli on a slice of wrap bread.

Makes 12 servings

Prep Time:	20 mins
Cooking Time:	10 mins
Ready in:	30 mins
Suitable for:
Lunch

See also:

Tabouleh

Nutritional Information - Per Serve
Kj	352 kj
Calories	84 kcal
Fat	5 g
Saturated Fat	2 g
Total Protein	9 g

Disclaimer: The Food Coach provides all content as is, without warranty. The Food Coach is not responsible for errors or omissions, or consequences of improper preparation, user allergies, or any other consequence of food preparation or consumption.