High proteinHigh carb

Lamb Kofta with Flatbread

Shape them round a fork and they hold together.

30 min Serves 2 Stove, Frying pan, Grill

Per serving

675

kcal

35.8 g

protein

39 g

carbs

40.5 g

fat

5.3 g protein per 100 kcal · 2.1 g fibre. Calculated from the exact weights below using standard food composition data, so they are close estimates rather than lab values.

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Ingredients

For 2 servings.

  • Lamb mince300 g
  • Pitta bread120 g
  • Onion60 g
  • Greek yogurt80 g
  • Cucumber80 g
  • Olive oil10 g
  • Chilli(optional)8 g

Method

  1. 1Work the grated onion into the seasoned mince and shape into long koftas.
  2. 2Grill or pan-fry, turning, about 12 minutes.
  3. 3Warm pitta, yogurt and cucumber alongside.

New to cooking? Read this first

The techniques and safety points this recipe uses, explained from scratch.

Mince, burgers and sausages: no pink in the middleShow

Whole steaks can be served pink because bacteria live on the outside, which gets seared. Mincing mixes the outside into the middle, so minced meat must be cooked right through.

  1. Break mince apart in the pan with a wooden spoon so every bit touches the heat.
  2. Keep cooking until there is no pink or red left anywhere and it looks evenly brown.
  3. For burgers and sausages, cut the thickest one open to check the centre.

Ready when: Brown all the way through, no pink, juices clear and steaming hot.

Handling chilliShow

The heat is mostly in the seeds and the pale inner ribs. Take them out for less heat.

  1. Cut off the stalk, halve it lengthways and scrape out the seeds with the tip of a teaspoon.
  2. Slice or chop finely.
  3. Wash your hands straight away with soap — and don't touch your eyes until you have.
Grating cheese (and keeping your knuckles)Show

The large holes are for melting and topping; the fine side is for hard cheese like parmesan and for zest.

  1. Stand the grater on a plate or board and hold the handle firmly.
  2. Press the cheese against the grater only on the way down, in long strokes.
  3. Stop when the piece gets small — eat the last bit or chop it rather than grate your fingertips.
Frying and stir-fryingShow

Frying is cooking in a thin layer of hot fat. A stir fry is the fast, hot version where you keep everything moving.

  1. Have everything chopped and ready BEFORE the pan goes on — there is no time once it starts.
  2. Heat the oil first (see above), then add the food in a single layer. If it doesn't fit in one layer, cook it in two batches.
  3. Let pieces sit for a minute to colour before you turn them; stir-fries get stirred or tossed every 20–30 seconds.
  4. Hardest things go in first (carrot, pepper), soft things last (spinach, spring onion).
Using the grillShow

An overhead grill cooks from the top with fierce heat — things go from golden to burnt quickly.

  1. Heat the grill for a few minutes first.
  2. Put the food on the grill tray about 8–10 cm from the heat.
  3. Stay nearby and check often. Turn the food halfway.

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A standard home version of a well-known dish, written for Solviro. Nutrition is estimated from ingredient weights and will vary with brands and portions.