Chicken Kofte Protein Bowl

27m
Serves 4
tiktok.com

Directions

  1. 1Mix all chicken kofte ingredients together in a large bowl.
  2. 2Roll the mixture into 8 rough sausage shapes.
  3. 3Bake in the oven at 210c fan for 12 minutes or air fry at 205c for 12 minutes until golden.
  4. 4Mix all tzatziki ingredients together.
  5. 5Season to taste, adding more lemon, salt and pepper to your preference.
  6. 6Plate 3 tbsp cooked rice, some diced tomatoes and cucumber, 6 olives, 2 koftas and a heaped tbsp of the tzatziki.
  7. 7Sprinkle with chopped dill.

Ingredients

  • 500 g lean chicken or turkey mince
  • 1 courgette, grated
  • 1 red chilli, finely diced
  • 2 tbsp fresh chives
  • 2 tbsp fresh basil
  • 2 tbsp fresh parsley
  • 3 tbsp wholemeal breadcrumbs
  • 1 egg
  • 1 lemon zest
  • 1 generous pinch salt and pepper
  • 200 g 0% thick yoghurt
  • 0.25 cucumber, deseeded and finely diced
  • 60 g feta, crumbled
  • 1 spring onion, diced
  • 1 tbsp dill, chopped
  • 1 tbsp mint, chopped
  • 0.5 lemon juice
  • 1 tsp garlic purée
  • 250 g cooked rice
  • 6 Kalamata olives
  • 1 tomatoes
  • 1 cucumber

Equipment

bowlknifeair fryer or oven