Heart-Healthy Kefta
Elevate your weeknight dinners with this Heart-Healthy Kefta, a wholesome twist on the Middle Eastern classic. Made with lean ground turkey or chicken and enriched with fiber-packed bulgur wheat, this recipe is brimming with vibrant flavors from fresh parsley, mint, and a fragrant blend of spices like cumin, coriander, and cinnamon. These tender, perfectly spiced patties are pan-seared to golden perfection in heart-friendly olive oil and finished with a zesty drizzle of lemon juice. Ready in just 35 minutes, this nutritious dish pairs beautifully with a crisp green salad or whole grain pita, making it an ideal choice for a healthy and satisfying meal that doesn’t compromise on flavor. Perfect for anyone seeking a low-fat, high-protein dinner option, this recipe is as flavorful as it is wholesome.
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Ingredients
- 500 g ground turkey or chicken (preferably lean)
- 50 g bulgur wheat
- 1 small red onion, finely chopped
- 3 garlic cloves, minced
- 30 g fresh parsley, chopped
- 15 g fresh mint, chopped
- 1 tsp ground cumin
- 1 tsp ground coriander
- 0.5 tsp ground cinnamon
- 0.5 tsp paprika
- 1 tsp salt
- 0.5 tsp black pepper
- 2 tbsp olive oil
- 2 tbsp lemon juice
Directions
Step 1
In a small bowl, soak the bulgur wheat in hot water for 15 minutes until it absorbs the water and softens. Drain any excess water and set aside.
Step 2
In a large mixing bowl, combine the ground turkey or chicken, soaked bulgur, chopped red onion, minced garlic, parsley, mint, cumin, coriander, cinnamon, paprika, salt, and pepper.
Step 3
Mix all the ingredients together using your hands until well combined, but avoid over-mixing to keep the kefta tender.
Step 4
Divide the mixture into 12 equal portions and shape each portion into a small oval patty or sausage shape, about 2 inches long.
Step 5
Heat olive oil in a large non-stick skillet over medium heat. Once hot, add the kefta pieces in batches, making sure not to overcrowd the pan.
Step 6
Cook the kefta for about 3-4 minutes on each side or until they are evenly browned and cooked through.
Step 7
Once all kefta are cooked, drizzle them with lemon juice to add a fresh and tangy flavor.
Step 8
Serve immediately, accompanied with a heart-healthy green salad or whole grain pita.
Nutrition Facts
| Serving size | 745.9 grams (745.9g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1340 |
| Total Fat 75.30g | 97% |
| Saturated Fat 17.10g | 86% |
| Polyunsaturated Fat 2.70g | |
| Cholesterol 400mg | 133% |
| Sodium 2773mg | 121% |
| Total Carbohydrate 58.20g | 21% |
| Dietary Fiber 15.40g | 55% |
| Total Sugars 5.40g | |
| Protein 120.40g | 241% |
| Vitamin D 0IU | 0% |
| Calcium 296mg | 23% |
| Iron 13mg | 73% |
| Potassium 2109mg | 45% |
Source of Calories